Dumbbell Lying Extension Across Face

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a single dumbbell in one hand and extend your arm straight up so the weight is directly over your shoulder.
3. Use your non-working hand to brace the upper arm of the working side just below the elbow to ensure it remains vertical.
4. Rotate your working palm so it faces toward your feet or slightly inward toward your midline.

How to do it

1. Inhale as you slowly lower the dumbbell across your chest toward the opposite shoulder by bending only at the elbow.
2. Lower the weight until the dumbbell head is near your opposite ear, ensuring your upper arm remains perfectly still.
3. Exhale as you use your triceps to extend the arm back to the starting position, focusing on a hard squeeze at the top.
4. Maintain a controlled tempo, taking roughly 3 seconds to lower the weight and 1 second to extend it.

Form checklist

• Keep the upper arm (humerus) vertical and stationary throughout the entire movement.
• Ensure the movement occurs strictly at the elbow joint, avoiding any swinging from the shoulder.
• Keep your wrist in a neutral, strong position to avoid unnecessary strain.
• Do not allow the dumbbell to rest on your opposite shoulder at the bottom of the rep; maintain constant tension.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing the weight away from your opposite shoulder using only the back of your arm.
• At the top of the movement, slightly rotate your pinky finger toward the ceiling to maximize the contraction of the lateral head.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate the stretch reflex and force the muscle to work harder from a dead stop.
• Perform the exercise on a slight decline bench to increase the range of motion and the stretch on the triceps long head.

Frequently asked

What muscles does the dumbbell lying extension across face work?

The dumbbell lying extension across face primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell lying extension across face?

The dumbbell lying extension across face uses dumbbell.

Is the dumbbell lying extension across face good for beginners?

The dumbbell lying extension across face is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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