Beginner
DUMBBELL LYING EXTENSION (ACROSS FACE)
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2
Step:2 Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
3
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.
4
Step:4 Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
