Dumbbell Lying Extension (Across Face)

Setup

1. 01Lie flat on a bench holding one dumbbell.
2. 02Press the dumbbell up over the working shoulder.
3. 03Turn the palm to face inward, slightly rotated.
4. 04Support the working elbow with the free hand if needed.

Execution

1. 01Bend the elbow to lower the dumbbell across the face.
2. 02Aim the dumbbell toward the opposite shoulder.
3. 03Keep the upper arm vertical and still.
4. 04Extend the elbow to return to lockout.

Checkpoints

• -The upper arm stays vertical through the whole rep.
• -The dumbbell travels diagonally toward the opposite shoulder.
• -The shoulder stays flat on the bench.
• -The lowering phase takes about two seconds.

Common mistakes

• -Letting the upper arm fall outward as fatigue sets in.
• -Lowering straight down instead of across the face.
• -Using momentum to bounce out of the bottom.
• -Loading too heavy near the face without a spotter hand.