Dumbbell Lying Extension (Across Face)

Dumbbell Lying Extension (Across Face) Exercise Description

The dumbbell lying extension (across face) is an elbow-dominant triceps exercise performed supine on a flat bench. It targets all three heads of the triceps brachii by moving primarily through elbow flexion and extension while keeping the upper arms relatively stationary. Using two dumbbells allows a neutral or semi-neutral grip and independent arm paths, which can help maintain consistent wrist alignment and even loading. The “across face” path lowers the dumbbells toward the temples/ears rather than straight to the forehead, encouraging control and minimizing unnecessary shoulder motion. Key technique themes are a stable scapular position, neutral spine, steady elbows, and smooth, controlled range of motion without bouncing. This variation is useful when training triceps with limited equipment and when you want clear tactile cues for elbow control and wrist neutrality.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Long Head
Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
Stabilizing Muscles: Flexor Carpi Radialis, Infraspinatus, 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: Female

How To Do The Dumbbell Lying Extension (Across Face) Exercise

‘- Lie supine on a flat bench with feet planted and ribs down; maintain a neutral spine.
– Gently retract and depress the shoulder blades to create a stable base.
– Hold a dumbbell in each hand with a neutral grip (palms facing). Arms straight above the eyes.
– Stack wrists over elbows; keep elbows about shoulder-width and pointing up.
– Inhale. Bend the elbows to lower the dumbbells in an arc across the face toward the temples/ears.
– Keep upper arms mostly still; allow only the forearms to move.
– Stop just before the dumbbells reach head level; maintain wrist neutrality (no hyperextension).
– Exhale. Press the dumbbells back by extending the elbows until arms are straight without forcefully locking.
– Keep elbows close (avoid excessive flaring) and prevent the weights from drifting over the chest.
– Move with control throughout; avoid bouncing or using shoulder momentum.
– After the final rep, bring dumbbells to the chest before sitting up to dismount safely.

Dumbbell Lying Extension (Across Face) Tips

‘- Keep ribs down and maintain a neutral spine as you lie on the bench.
– Gently retract and depress your shoulder blades before you start to create a stable base.
– Use a neutral grip with palms facing and stack your wrists directly over your elbows.
– Keep elbows about shoulder-width apart, pointing up, and avoid excessive flaring.
– Lower the dumbbells in an arc across your face toward your temples/ears, not straight down to the forehead.
– Keep your upper arms mostly still and let only your forearms move during the reps.
– Stop the descent just before the dumbbells reach head level and avoid hyperextending your wrists.
– Prevent the dumbbells from drifting back over your chest as you press them up.
– Move with smooth, controlled motion without bouncing or using shoulder momentum.
– After the final rep, bring the dumbbells to your chest before sitting up to dismount.

Dumbbell Lying Extension (Across Face) Beginner Introduction

The dumbbell lying extension (across face) is a bench-based triceps exercise that centers almost entirely on bending and straightening the elbows. Performed while lying on a flat bench with the arms held above the face, it directs effort into the back of the upper arms while the torso and shoulders stay quiet. Two separate dumbbells are used, with the hands in a palms-facing position, so each arm follows its own path and the wrists can sit in a comfortable, aligned position.

During the movement, the forearms travel in a gentle arc toward the sides of the head, while the upper arms stay nearly in place relative to the shoulders. This “across the face” path encourages small, precise elbow motion rather than large swinging from the shoulders. The overall feel is controlled and steady, with an emphasis on smooth tempo rather than bouncing at the bottom. Because it only needs a bench and a pair of dumbbells, this variation suits triceps training in minimal setups and offers clear feedback on elbow position and wrist alignment throughout the range of motion.