Step by step instructions, muscle activation and variants for the Dumbbell Lying Extension (across face).
A lying triceps extension performed with dumbbells where the weights travel in an arc across the face rather than straight overhead, emphasizing the long head of the triceps. Performed on a flat bench, it provides a deep stretch at the bottom and full contraction at the top.
Common mistakes content is coming soon.
The Dumbbell Lying Extension (across face) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.