Alternating Dumbbell Lying Extension (Across Face)
Intermediate
Expert Advice
If the dumbbell pulls your wrist sideways, shorten the lowering range rather than twisting to get deeper.
How-to-do Steps
- Lie on a flat bench with your feet planted on the floor.
- Hold both dumbbells above your shoulders with straight arms and palms facing your feet.
- Bend one elbow, lowering that dumbbell inward across your face toward the opposite shoulder.
- Keep the other arm extended while leaving clearance between the moving dumbbell and your face.
- Straighten the working elbow to return the dumbbell above your shoulder.
- Switch arms after each repetition and continue alternating for the programmed reps.
Common Mistakes
- Upper arm swings during loweringFix: keep your elbow in place as your forearm moves.
- Elbow snaps straightFix: finish each extension gently without forcefully locking the joint.
Coach Cues
Keep your upper arm stillLeave your face clearanceOne arm at a time
Short reminders to keep in mind during every set.
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Muscles Worked
Alternating Dumbbell Lying Extension (Across Face) primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Alternating dumbbells across the face requires precise elbow control while the other arm holds steady.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Alternating Dumbbell Lying Extension (Across Face) work?
Alternating Dumbbell Lying Extension (Across Face) primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Alternating Dumbbell Lying Extension (Across Face)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Alternating Dumbbell Lying Extension (Across Face) suitable for beginners?
Alternating Dumbbell Lying Extension (Across Face) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Alternating Dumbbell Lying Extension (Across Face)?
Upper arm swings during lowering: keep your elbow in place as your forearm moves. Elbow snaps straight: finish each extension gently without forcefully locking the joint.
