The Dumbbell Lying Extension (Across Face) is an isolation exercise that targets the triceps muscle. It involves lying on a bench with a dumbbell in each hand, extending the arms above the head and lowering the dumbbells towards the face. This exercise is effective in strengthening and toning the triceps.
How to perform
Step-by-step instructions:1. Start by lying flat on a bench with your feet planted on the ground for stability. Hold a dumbbell in each hand with your palms facing inward and arms extended straight up towards the ceiling.
2. Slowly lower the dumbbells towards your face, keeping your elbows close to your head. Be sure to maintain control throughout the movement to avoid any strain on the elbows or shoulders.
3. Once the dumbbells are close to your face, hold for a brief moment and then slowly raise them back up to the starting position, fully extending the arms.
4. Repeat for the desired number of repetitions, aiming for 3-4 sets of 10-15 reps.
5. Make sure to keep your core engaged and back flat throughout the exercise to maintain proper form and prevent any strain on the lower back.
6. To increase the intensity of the exercise, you can use heavier dumbbells or increase the number of repetitions. It is important to start with a weight that you can control and gradually increase as you become stronger.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.