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All exercises

Dumbbell lying extension (across face)

Intermediate

Dumbbell lying extension (across face) is a isolation dumbbell exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Bodyweight kneeling triceps extensionBodyweight
  • Barbell lying extensionBarbell
  • Barbell lying triceps extensionBarbell
  • Barbell lying back of the head tricep extensionBarbell
  • Dumbbell lying alternate extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight
  • Dumbbell incline two arm extensionDumbbell
  • Dumbbell kickbackDumbbell
Logged today · 90 seconds restDumbbell lying extension (across face)

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