Description

The dumbbell lying extension across the face is an exercise that primarily targets the triceps while also engaging the chest and shoulders.

Starting Position

Lie flat on a bench with a dumbbell in each hand, palms facing inward, and arms extended straight up over your chest.

Technical Execution

Slowly lower the dumbbells towards your head while keeping your elbows in a fixed position, then contract your triceps to extend your arms back to the starting position.

Range of Motion

The range of motion should be controlled, allowing for a full extension of the arms without locking out the elbows.

Variations

Variations can include using an EZ barbell instead of dumbbells or performing the exercise on an incline bench for a different angle of engagement.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weights, and lowering the dumbbells too quickly.

Practical Advice

Focus on keeping your elbows stable throughout the movement and control the weight both on the way up and down.

Additional Notes

It's important to select an appropriate weight that challenges your triceps without sacrificing form.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

triceps

Secondary Muscles