Arms / Intermediate / Isolation (single joint)

Lying Cross-Face Dumbbell Triceps Extension

A lying dumbbell extension alternating arms, lowering each dumbbell across the face toward the opposite shoulder to isolate the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench holding dumbbells above your shoulders with arms extended.
2. Keeping the upper arm still, bend one elbow to lower that dumbbell across your face toward the opposite shoulder.
3. Extend the elbow to return the dumbbell to the top.
4. Repeat with the other arm and keep alternating.

Tips

• Use a light weight; the dumbbell passes over your face.
• Avoid this when your arms are fatigued.

Open in the appGet started