Dumbbell Lying Extension (Across Face) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying Extension (Across Face) is a highly effective isolation exercise that primarily targets the triceps while also engaging the shoulders as secondary stabilizers. To perform this exercise, you lie flat on a bench, holding a dumbbell in each hand with your arms extended above your chest. From this position, you lower the dumbbells by bending your elbows, allowing the weights to travel across your face, then extend your arms back to the starting position. This movement focuses on strengthening and sculpting the triceps, particularly the long head, while the shoulders help stabilize the weights throughout the exercise. The required equipment is a set of dumbbells, making it accessible for both beginners and advanced athletes seeking to enhance arm strength and definition.
How to Perform
Begin by positioning yourself on a flat bench, ensuring that your feet are firmly planted on the floor for stability. Hold a dumbbell in each hand with your palms facing one another, and extend your arms straight above your chest.
Gently lower the dumbbells by bending your elbows, aiming to bring the weights towards the area near your face. Keep your elbows tucked in close to your head throughout the movement to maintain control and avoid unnecessary strain on your shoulders and elbows.
When the dumbbells are just above your face, pause for a brief moment to engage the triceps before carefully returning the dumbbells to their starting position by fully extending your arms.
Perform the movement for the designated number of repetitions. Typically, 3-4 sets of 10-15 repetitions are recommended for optimal results.
Focus on keeping your core engaged and your lower back pressed against the bench during the exercise. This will help prevent unnecessary strain on your back and maintain stability.
To intensify the exercise, gradually increase the weight of the dumbbells or the number of repetitions. Start with a manageable weight to ensure you can perform the movement with proper technique, and progressively challenge yourself as you gain strength.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a controlled pace throughout the exercise to maximize muscle engagement and reduce the risk of injury.
Avoid locking your elbows at the top of the movement, as this can place unnecessary stress on the joints. Instead, leave a slight bend at the elbows.
Ensure that the dumbbells move in a smooth arc, not a jerky motion, to keep the focus on the triceps and reduce the chance of overexertion.
How Not to Perform
Avoid letting your elbows flare out: Keeping your elbows too wide can shift the focus away from your triceps and put unnecessary strain on your shoulders. Ensure that your elbows stay close to your head throughout the movement to properly target the triceps and minimize shoulder involvement.
Do not let the dumbbells drop too quickly: Speeding through the movement reduces the time under tension for the muscles and increases the risk of injury. Control the descent of the dumbbells and avoid letting them fall too fast. The motion should be slow and deliberate to engage the triceps fully.
Don’t lock your elbows at the top: Fully extending your arms and locking your elbows may seem like you’re completing the movement, but it can place undue stress on the elbow joint. Keep a slight bend at the top of the movement to protect the joint and maintain constant tension on the triceps.
Do not arch your lower back: Arching your back too much during the exercise can lead to lower back strain. Keep your core engaged and your back pressed against the bench to stabilize your body and avoid excessive arching that could cause discomfort or injury.
Don’t use excessively heavy weights: Lifting weights that are too heavy for your current strength level can compromise your form and put excessive strain on your joints. Choose a weight that you can control with proper form, and gradually increase it as your strength improves.
Avoid shrugging your shoulders: Shrugging your shoulders during the movement can shift the focus away from the triceps and engage the traps unnecessarily. Keep your shoulders relaxed and focused on the triceps to ensure proper muscle activation.
Don’t rush between sets: Resting too little between sets can lead to fatigue and diminish the effectiveness of the exercise. Give yourself adequate rest (about 30-60 seconds) between sets to maintain form and performance, allowing your muscles to recover before the next set.
Don’t let your arms move in a straight line: The dumbbells should follow a natural arc across your face, not a straight line. Moving them in an arc will better target the triceps and minimize stress on your elbows and shoulders.
Don’t neglect your wrist position: Ensure that your wrists are in a neutral position throughout the movement, avoiding any unnecessary bending that could lead to strain. Keep the dumbbells controlled with your grip and maintain a stable wrist alignment.
Don’t neglect breathing: Holding your breath or not maintaining a proper breathing rhythm can cause unnecessary tension in your body. Exhale as you extend the arms and inhale as you lower the dumbbells. Proper breathing will help with endurance and keep your body relaxed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
