The dumbbell lying extension (across face) is an isolation exercise targeting the tricep, performed lying on a bench while extending a dumbbell in an arc behind the head.
Also Works
Shoulders
How to Perform
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.