TETSUDumbbell Lying Extension (Across Face)
The Dumbbell Lying Extension (Across Face) is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying Extension (Across Face)
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
- Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
- Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Extension (Across Face) work?
The Dumbbell Lying Extension (Across Face) primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Extension (Across Face)?
You need a dumbbell to perform the Dumbbell Lying Extension (Across Face).
How many sets and reps of the Dumbbell Lying Extension (Across Face) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Extension (Across Face) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.