Dumbbell Lying Extension (across face)
Expert Advice
Focus on isolating the triceps by keeping your elbows stationary and only moving your forearms during the exercise.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand, arms extended straight up over your chest.
- Keeping your upper arms still, bend your elbows to lower the dumbbells in a smooth arc toward your shoulders.
- Pause when the dumbbells are near your ears, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Lying Extension (across face) primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying Extension (across face) work?
Dumbbell Lying Extension (across face) primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Extension (across face)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Extension (across face) suitable for beginners?
Dumbbell Lying Extension (across face) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
