Muscles worked
triceps, shoulders
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dumbbell lying extension (across face)
- Body part
- upper arms
- Equipment
- dumbbell
- Target muscle
- triceps
- Muscle group
- shoulders
Secondary muscles
How to perform it
- 1
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- 2
Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
- 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
Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
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