VARIATIONS

Lying Dumbbell Triceps Extension Across Face

Single dumbbell lowers across the face to ear level while lying flat

This isolation movement targets the triceps by extending the elbow while the upper arms remain fixed perpendicular to the torso. It places significant tension on the long head of the triceps through a deep stretch.

HOW TO DO IT

Lie flat on a bench with feet planted firmly on the floor.
Hold one dumbbell with both hands using a neutral grip.
Press the weight straight up until arms are fully extended.
Lower the dumbbell slowly across your face by bending only the elbows.
Stop when the weight reaches ear level or slightly lower.
Extend the elbows to return the dumbbell to the starting position.

COMMON MISTAKES

Flaring the elbows outward instead of keeping them tucked.
Moving the upper arms forward or backward during the descent.
Lowering the weight too far behind the head and straining the shoulders.
Using momentum to bounce the weight out of the bottom position.

TIPS

Keep your upper arms locked in a vertical position throughout the set.
Visualize pulling the weight down behind your head to maximize the stretch.
Maintain a slight arch in the lower back to stabilize the shoulders.

SAFETY

Ensure a firm grip on the dumbbell to prevent it from slipping onto the face.
Do not hyperextend the elbows at the top of the movement.

DETAILS

Muscles: Triceps
Equipment: DumbbellBench
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Arms: Both
Hand orientation: Neutral (palms facing each other)
Body position: Lying on the back
Bench angle: Flat

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