Cross-Face Triceps Extension

Lowering the dumbbell across towards the opposite shoulder gives a comfortable angle and a good contraction.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Lying down, lower the dumbbell towards the opposite shoulder
• Elbow fixed, pointing up
• Extend squeezing your triceps

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbow
• Using momentum

Muscles worked

Primary

• Triceps

Alternatives

• Skullcrusher / Overhead Extension
• Dumbbell Tate Press