Dumbbell Lying Extension (across Face)

Also known as: lying dumbbell extension across face

Beginner

Triceps

Dumbbell

Use independent dumbbell loading to build lockout strength and arm thickness: Dumbbell Lying Extension (across Face) finishes an arm session cleanly.

How to do Dumbbell Lying Extension (across Face)

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Lying Extension (across Face) Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Lying Extension (across Face) Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Dumbbell Lying Extension (across Face)

Harder progression

Bodyweight Kneeling Triceps Extension

Swap Dumbbell Lying Extension (across Face) For

Diamond Push-up

Lever Seated Dip

Cable Rear Drive

Dumbbell Lying Extension (across Face) — Frequently Asked Questions

How do you do the Dumbbell Lying Extension (across Face)?

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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

The Dumbbell Lying Extension (across Face) primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Extension (across Face) should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Extension (across Face) good for beginners?

Yes. The Dumbbell Lying Extension (across Face) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Lying Extension (across Face)?

Try the Diamond Push-up, Lever Seated Dip or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Extension (across Face) the same as the lying dumbbell extension across face?

Yes. The Dumbbell Lying Extension (across Face) is also commonly called the lying dumbbell extension across face. Different gyms and training programs label it differently, but "lying dumbbell extension across face" refer to this same movement.