Dumbbell Lying Extension (across face) exercise animation (Hombre)

Dumbbell Lying Extension (across face)

Músculo objetivo
Triceps Brachii
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell lying extension (across face) is an isolation exercise for the triceps brachii, performed lying flat on a bench. Instead of lowering the dumbbell behind your head, you lower it across toward your face, which keeps constant tension on the triceps and is a popular alternative to the standard skull crusher.

Cómo hacer el Dumbbell Lying Extension (across face)

  1. 1Lie flat on a bench holding a dumbbell in one hand with a neutral grip, palm facing inward toward the midline of your body.
  2. 2Press the dumbbell up until your arm is fully extended and the weight is directly over your shoulder.
  3. 3Keep your upper arm fixed and roughly vertical, pointing your elbow toward the ceiling throughout the set.
  4. 4Bend at the elbow to lower the dumbbell under control across your body toward the opposite side of your face.
  5. 5Stop when your forearm is just past parallel to the floor and you feel a stretch in the triceps, keeping your wrist firm.
  6. 6Drive the dumbbell back up by extending your elbow until your arm is fully straight again, squeezing the triceps at the top.
  7. 7Complete your reps, then switch to the other arm and repeat.
  8. 8Lower the dumbbell to your chest with control and sit up safely to set it down.

Consejos de técnica

  • Move only at the elbow — keep your upper arm still so the triceps do the work rather than swinging the whole arm.
  • Use a controlled tempo and let the dumbbell travel across toward your face on the lowering phase to keep tension on the triceps.
  • Pick a lighter weight than you would on a barbell skull crusher, since one arm is working at a time and the path is less stable.
  • Keep your wrist neutral and firm so the dumbbell stays balanced and your elbow stays the only moving joint.

Errores comunes

  • Letting the upper arm drift and swing, which turns the move into a press and takes tension off the triceps.
  • Flaring the elbow out to the side, which strains the elbow joint and reduces the stretch on the triceps.
  • Using too much weight and dropping the dumbbell toward your face, which is dangerous and breaks form near your head.
  • Cutting the range short at the top by not fully extending the elbow, which leaves the triceps' lockout work undone.

Preguntas frecuentes

What muscles does the dumbbell lying extension (across face) work?

It isolates the triceps brachii, the muscle on the back of your upper arm. Because it is a single-joint movement, the triceps do almost all of the work with little help from other muscles.

How is the across-face version different from a normal skull crusher?

In a standard skull crusher the weight travels behind your head, while here the dumbbell is lowered across toward your face. The across-face path keeps more constant tension on the triceps through the range.

Should I use one dumbbell or two?

This version is done one arm at a time with a single dumbbell, which lets you keep the path stable and fix any strength imbalance between arms before switching sides.

How many sets and reps should I do?

For triceps isolation, 3 to 4 sets of 10 to 15 reps per arm with a controlled weight works well. Stop a rep or two short of failure to keep your form and protect your elbow.

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