Dumbbell Lying Extension (across Face) exercise animated demonstration

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Dumbbell Lying Extension (across Face)

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Beginner

target Target Muscle Groups

Primary: Triceps accessibility Upper Arms
Shoulders

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Dumbbell Lying Extension (across Face) is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.

list_alt Step-by-Step Instructions

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.

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