Exercise guide · Intermediate · Compound
Dumbbell Lying Extension (Across Face): How to Do It & Muscles Worked
The dumbbell lying extension (across face) is an isolation exercise targeting the triceps, performed lying on a bench while extending a dumbbell in an arc behind the head.
How to do the dumbbell lying extension (across face)
- Step 1: Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Step 2: Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
- Step 3: Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
- Step 4: Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Lying Extension (Across Face) alternatives
More exercises that train the triceps as their main target:
-
Band Close-Grip Push-Up
Triceps · Band · Intermediate compound -
Barbell Close-Grip Bench Press
Triceps · Barbell · Intermediate compound -
Barbell Decline Close Grip to Skull Press
Triceps · Barbell · Intermediate compound -
Barbell Incline Close Grip Bench Press
Triceps · Barbell · Intermediate compound -
Barbell Incline Reverse-Grip Press
Triceps · Barbell · Intermediate compound -
Barbell Lying Back of the Head Tricep Extension
Triceps · Barbell · Intermediate compound -
Barbell Lying Close-Grip Press
Triceps · Barbell · Intermediate compound -
Barbell Lying Close-Grip Triceps Extension
Triceps · Barbell · Intermediate compound
More triceps exercises
-
Cable Triceps Pushdown
Triceps · Cable · Beginner compound -
Assisted Standing Triceps Extension (With Towel)
Triceps · Assisted · Beginner compound -
Assisted Triceps Dip (Kneeling)
Triceps · Leverage Machine · Beginner compound -
Band Side Triceps Extension
Triceps · Band · Beginner compound -
Barbell Jm Bench Press
Triceps · Barbell · Advanced compound -
Barbell Lying Extension
Triceps · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.