Dumbbell Lying Extension (across face)

How to do it

Wrap your thumbs securely around the dumbbell handles at all times.

1. 1

   Lie on a flat bench with a dumbbell in each hand, arms extended straight up over your chest.

2. 2

   Keeping your upper arms still, bend your elbows to lower the dumbbells in a smooth arc toward your shoulders.

3. 3

   Pause when the dumbbells are near your ears, then extend your arms back to the starting position.

4. 4

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Lowering the dumbbells below ear level
• ✕Arching the lower back off the bench
• ✕Bending the wrists backward under the load