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Dumbbell Lying Extension (across face)

Dumbbell Lying  Extension (across face)

The Dumbbell Lying Extension (across face) is a fantastic exercise that targets the triceps muscles, which are the muscles on the back of your upper arms. It is an effective movement that can be performed both at home and in the gym, using a pair of dumbbells. This exercise not only strengthens the triceps but also helps to improve overall arm stability and functional strength. To perform the Dumbbell Lying Extension (across face), start by lying flat on a bench or the floor, holding a dumbbell in each hand. Begin with your arms extended straight up towards the ceiling, perpendicular to the floor, and palms facing each other. Lower the dumbbells in a controlled manner, keeping your elbows stationary, until they are positioned on either side of your head, slightly above your ears. Pause for a moment, feeling the stretch in your triceps, and then push the dumbbells back up to the starting position using the triceps muscles. When performing this exercise, it is crucial to maintain proper form and control throughout the movement. Engage your core muscles to stabilize your body, and avoid arching your back or flaring your elbows out to the sides. It is also important to choose an appropriate weight that challenges your muscles but allows you to complete the prescribed number of repetitions with good form. To maximize the benefits of the Dumbbell Lying Extension (across face), it is recommended to include it in a well-rounded triceps workout routine, combining it with other triceps exercises like dips, push-downs, or skull crushers. Remember to warm up adequately before starting your workout and cool down afterward to prevent injury and aid in recovery. Incorporating the Dumbbell Lying Extension (across face) into your fitness routine can help you achieve strong, sculpted triceps and improve your overall upper body strength. So grab those dumbbells and give this exercise a try for toned arms!


  • Dumbbell Lying Extension (across face) can be done by following these steps:
  • 1. Begin by lying flat on a bench with a dumbbell in each hand, palms facing each other and your arms fully extended above your chest.
  • 2. Slowly lower the dumbbells in a controlled manner towards the sides of your head, keeping your elbows slightly bent.
  • 3. Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
  • 4. Engage your triceps and extend your arms back up to the starting position, while maintaining control throughout the motion.
  • 5. Repeat for the desired number of repetitions, and make sure to breathe steadily during the exercise.
  • 6. Remember to select an appropriate weight dumbbell that challenges you without compromising your form or causing strain.
  • 7. It's essential to listen to your body, start with lighter weights if you are a beginner, and gradually increase the resistance as you become more comfortable with the movement.
  • 8. As always, consult with a healthcare professional or certified trainer before starting any new exercise program, especially if you have any underlying health conditions or concerns.

Tips & Tricks

  • Maintain proper form throughout the exercise to prevent injury and maximize effectiveness.
  • Increase weight gradually to challenge your muscles and promote growth.
  • Engage your core muscles to stabilize your body during the movement.
  • Focus on your breathing - exhale during the exertion phase and inhale during the relaxation phase.
  • Keep your elbows slightly bent to avoid strain on the joints.
  • Control the movement to ensure full range of motion and target the intended muscles.
  • Listen to your body and prioritize rest and recovery days to prevent overtraining.
  • Combine dumbbell lying extensions with other exercises to create a well-rounded workout routine.
  • Ensure you have a spotter or proper safety precautions in place when lifting heavy weights.
  • Stay consistent with your workouts and gradually increase the intensity to see improvements over time.


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