Arms · Dumbbell
Across Face Dumbbell Lying Extension
How to do the across face dumbbell lying extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench with a dumbbell in each hand, arms extended over your chest, palms facing in. Keeping your upper arms fixed, bend your elbows to lower the dumbbells across your face toward the opposite shoulder, then extend back up to lockout.
- 1Feel a deep stretch along the triceps as the dumbbells travel across the
- 2face
- 3Keep your upper arms still and angled slightly back so only the elbows move
- 4Drive to a full lockout and squeeze the triceps at the top
Common mistakes
- Do not let your elbows flare out or drift toward your hips
- Avoid using your shoulders to push the weight up
- Do not rush the lowering; keep the dumbbells under control near your face
Muscles worked
The across face dumbbell lying extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
Kovo programs the across face dumbbell lying extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.