What muscles does the Dumbbell Lying Extension (Across Face) work?

This exercise primarily targets the triceps, especially the long head, by emphasizing elbow extension. It does not significantly engage secondary muscle groups, making it ideal for isolating and strengthening the backs of your arms.

What equipment do I need for the Dumbbell Lying Extension (Across Face)?

You will need a flat bench and a pair of dumbbells. If a bench is unavailable, you can perform the movement lying on the floor, though the range of motion will be more limited.

Is the Dumbbell Lying Extension across the face suitable for beginners?

Yes, beginners can perform this exercise if they use lighter dumbbells and focus on proper form. Starting with controlled movements and keeping the elbows stable helps reduce strain and build foundational triceps strength.

What are common mistakes to avoid when doing the Dumbbell Lying Extension (Across Face)?

A frequent mistake is flaring the elbows outward, which reduces triceps activation and may strain the shoulders. Also, avoid lowering the dumbbells too quickly or letting them travel too far behind the head, as this can compromise joint safety.

How many sets and reps should I do for triceps growth?

For hypertrophy, aim for 3–4 sets of 8–12 reps with a weight you can control throughout the movement. Ensure each rep is performed with slow, controlled form to maximize muscle engagement.

What safety tips should I follow for the Dumbbell Lying Extension (Across Face)?

Always maintain a firm grip on the dumbbells and keep the motion controlled to prevent accidental drops near the head or face. Warm up your elbows and shoulders beforehand, and avoid locking out your joints at the top of the movement.

Are there variations of the Dumbbell Lying Extension I can try?

Yes, you can perform the exercise with an EZ bar for a different grip or use one dumbbell held with both hands to reduce balancing demands. Incline or decline bench variations can also shift emphasis slightly to different parts of the triceps.

Dumbbell Lying Extension (Across Face)

Target Muscles

Primary:

Triceps

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench holding a dumbbell in each hand above your chest with palms facing each other. Keeping your upper arms still, bend your elbows to lower the dumbbells across your face until your forearms are parallel to the floor, then press them back up. Avoid flaring your elbows outward to keep tension on your triceps.

Step-by-Step Instructions

Lie flat on a bench with your back fully supported and feet planted firmly on the ground for stability.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight up above your chest.
Slowly lower the dumbbells by bending your elbows, bringing them down across your face until your forearms are roughly parallel to the floor. Keep your upper arms stationary and avoid flaring your elbows outward.
Pause briefly at the bottom of the movement to feel the stretch in your triceps.
Push the dumbbells back up to the starting position by extending your elbows, ensuring the movement is controlled and smooth.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Dumbbell Incline Triceps Extension

Triceps

Bench • Dumbbell

Barbell Lying Triceps Extension (Skull Crusher)

Triceps

Bench • Barbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Dumbbell Lying Extension (Across Face) work?: This exercise primarily targets the triceps, especially the long head, by emphasizing elbow extension. It does not significantly engage secondary muscle groups, making it ideal for isolating and strengthening the backs of your arms.
What equipment do I need for the Dumbbell Lying Extension (Across Face)?: You will need a flat bench and a pair of dumbbells. If a bench is unavailable, you can perform the movement lying on the floor, though the range of motion will be more limited.
Is the Dumbbell Lying Extension across the face suitable for beginners?: Yes, beginners can perform this exercise if they use lighter dumbbells and focus on proper form. Starting with controlled movements and keeping the elbows stable helps reduce strain and build foundational triceps strength.
What are common mistakes to avoid when doing the Dumbbell Lying Extension (Across Face)?: A frequent mistake is flaring the elbows outward, which reduces triceps activation and may strain the shoulders. Also, avoid lowering the dumbbells too quickly or letting them travel too far behind the head, as this can compromise joint safety.
How many sets and reps should I do for triceps growth?: For hypertrophy, aim for 3–4 sets of 8–12 reps with a weight you can control throughout the movement. Ensure each rep is performed with slow, controlled form to maximize muscle engagement.
What safety tips should I follow for the Dumbbell Lying Extension (Across Face)?: Always maintain a firm grip on the dumbbells and keep the motion controlled to prevent accidental drops near the head or face. Warm up your elbows and shoulders beforehand, and avoid locking out your joints at the top of the movement.
Are there variations of the Dumbbell Lying Extension I can try?: Yes, you can perform the exercise with an EZ bar for a different grip or use one dumbbell held with both hands to reduce balancing demands. Incline or decline bench variations can also shift emphasis slightly to different parts of the triceps.