How to do the Dumbbell Lying Extension (across Face)
Dumbbell Lying Extension (across Face) is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Lying Extension (across Face) demonstration · © GymiaFit
Dumbbell Lying Extension (across Face) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Extension (across Face) step by step
- 1Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
- 3Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
- 4Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Lying Extension (across Face) — questions
What muscles does the Dumbbell Lying Extension (across Face) work?
The Dumbbell Lying Extension (across Face) primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Extension (across Face)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Extension (across Face) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Extension (across Face)?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Extension (across Face) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.