Dumbbell Lying Extension (across Face)

The dumbbell lying extension (across face) is an isolation exercise targeting the triceps, performed lying on a bench while extending a dumbbell in an arc behind the head.

Quick Facts

How to Do Dumbbell Lying Extension (across Face)

Follow these step-by-step instructions to perform Dumbbell Lying Extension (across Face) with proper form and technique.

1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
4. Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Dumbbell Lying Extension (across Face) targets helps you integrate it effectively into your training program.

Benefits of Dumbbell Lying Extension (across Face)

Incorporating Dumbbell Lying Extension (across Face) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Dumbbell Lying Extension (across Face) directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
• Balanced Development: Dumbbells require each side to work independently, helping correct muscle imbalances and improving overall symmetry.
• Functional Strength: Strength exercises like Dumbbell Lying Extension (across Face) build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Dumbbell Lying Extension (across Face) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Dumbbell Lying Extension (across Face), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Control the Weights: Always maintain full control of the dumbbells. Avoid swinging or using momentum, and never drop dumbbells from height.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Dumbbell Lying Extension (across Face), track these metrics during your workouts: