Upper Arms Exercise · Dumbbell

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Dumbbell Lying Extension (across Face)

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Lowering the dumbbell across the face rather than straight down toward the forehead changes the angle of stretch on the triceps, targeting the long head slightly differently than a standard skull crusher path. That diagonal path is a deliberate variation, not a mistake in form — it's meant to hit the triceps from an angle a straight lowering path misses. Go lighter than a standard lying extension until the path feels controlled, since it's a less common groove to control.

How to Do the Dumbbell Lying Extension (across Face)

1. Lie back on a bench with your feet planted on the floor and your head positioned at the end of the bench.
2. Grip a dumbbell with both hands and press your arms straight up above your chest, palms facing one another.
3. Without moving your upper arms, lower the dumbbell in an arc back behind your head until your forearms are level with the floor.
4. Hold briefly, then engage your triceps to bring the dumbbell back to the start.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the triceps.

Muscles Worked

The Dumbbell Lying Extension (across Face) primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

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

The Dumbbell Lying Extension (across Face) primarily targets the triceps, with the shoulders as the main supporting muscle group.

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

The Dumbbell Lying Extension (across Face) is done with a dumbbell.

What's a good alternative to the Dumbbell Lying Extension (across Face)?

If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.