Dumbbell Lying Extension (Across Face)
Dumbbell Lying Extension (Across Face) Exercise Description
The dumbbell lying extension (across face) is a triceps-focused isolation exercise performed supine on a bench. Holding a dumbbell in each hand with a neutral grip, you hinge only at the elbows as the weights travel toward the sides of the forehead, then extend back to the start. The primary mover is the triceps brachii; maintaining the upper arms slightly angled toward the head places the long head under greater stretch because it crosses the shoulder, encouraging its contribution to elbow extension. Forearm muscles stabilize the wrists in neutral, while the scapular retractors and depressors secure the shoulder girdle against the bench for a stable base. This variation emphasizes precise elbow mechanics, controlled range of motion, and steady torso alignment to load the triceps without unnecessary shoulder movement.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Lying Extension (Across Face) Exercise
‘- Lie supine on a flat bench, feet planted, head supported; set a neutral spine and light abdominal brace.
– Retract and lightly depress the shoulder blades; keep them set throughout.
– Hold two dumbbells with a neutral grip above the shoulders; wrists straight, knuckles up.
– Position upper arms slightly angled back toward the head so elbows sit just behind the shoulders.
– Keep elbows about shoulder-width, pointing generally toward the ceiling (avoid flaring).
– Inhale; bend the elbows to lower the dumbbells in an arc toward the sides of the forehead/temples.
– Keep upper arms stationary relative to the torso; avoid drifting at the shoulder.
– Stop at a comfortable end range while maintaining wrist neutrality and scapular position.
– Exhale; extend the elbows, returning along the same path until arms are straight without hyperextending.
– Keep ribs down and glutes lightly engaged to prevent lower-back arching.
– Finish with the dumbbells still slightly over/behind the forehead—not over the chest—to maintain triceps emphasis.
Dumbbell Lying Extension (Across Face) Tips
‘- Plant your feet, support your head on the bench, and set a neutral spine with a light abdominal brace.
– Retract and lightly depress your shoulder blades against the bench before starting, and keep them set throughout.
– Hold the dumbbells with a neutral grip, wrists straight and knuckles up to maintain wrist neutrality.
– Angle your upper arms slightly back toward your head so the elbows sit just behind the shoulders.
– Keep your elbows about shoulder-width, pointing generally toward the ceiling, and avoid letting them flare.
– As you lower, hinge only at the elbows and move the dumbbells in an arc toward the sides of your forehead or temples.
– Keep your upper arms stationary relative to your torso, avoiding any drifting at the shoulder.
– Stop the descent at a comfortable end range while maintaining both wrist neutrality and scapular position.
– Extend your elbows back along the same path until your arms are straight without hyperextending.
– Keep your ribs down and glutes lightly engaged to prevent lower-back arching, finishing with the dumbbells slightly over or behind your forehead rather than over your chest.
Dumbbell Lying Extension (Across Face) Beginner Introduction
The dumbbell lying extension (across face) is a bench-based isolation movement that centers on the back of the upper arms. Performed while lying on a flat bench with a dumbbell in each hand, the exercise uses bending and straightening at the elbow joint to guide the weights in an arc near the forehead. The upper arms stay angled slightly toward the head, which places extra challenge on the portion of the triceps that also influences the shoulder. This setup encourages the triceps to handle most of the work rather than the shoulders or chest.
Because the arms are positioned over and just behind the head instead of over the chest, the exercise highlights precise elbow action and a steady path for the weights. The forearms support the wrists in a neutral position, while the upper back and shoulders create a firm base against the bench. A quiet torso with a natural spine and lightly braced midsection adds to the sense of stability, helping the movement feel controlled and deliberate from start to finish.