Smart Workout Diary

Dumbbell Cross Tricep Extension Supine

The supine dumbbell cross-body triceps extension is a single-arm lying triceps exercise in which the dumbbell travels diagonally across the body as the elbow extends. It primarily trains the triceps while requiring controlled shoulder and elbow positioning. It supports triceps strength and arm muscle development with relatively light to moderate loads.

Demonstration

Dumbbell Cross Tricep Extension Supine — demonstration 1
Dumbbell Cross Tricep Extension Supine — demonstration 2

Instructions

  1. Set up: Lie face up on a flat bench with your feet planted firmly on the floor. Hold one dumbbell in one hand and extend that arm above the shoulder.
  2. Position the arm: Keep the upper arm mostly vertical and point the elbow toward the ceiling. Turn the palm so the dumbbell can lower diagonally toward the opposite side of your upper chest or shoulder area.
  3. Lower under control: Inhale and bend only the working elbow, lowering the dumbbell slowly across your body. Keep the upper arm steady and stop before the shoulder feels strained.
  4. Extend: Exhale and straighten the elbow to return the dumbbell above the working-side shoulder. Contract the triceps without forcefully locking the elbow.
  5. Repeat evenly: Complete the planned repetitions with a smooth tempo, then switch arms. Keep your head, upper back, and hips in contact with the bench throughout.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Start light; the diagonal path can expose the elbow and shoulder to poor control when the dumbbell is too heavy.
  2. Keep the elbow quiet: The elbow should bend and straighten while the upper arm stays nearly still. Avoid turning the movement into a shoulder press or pullover.
  3. Control the bottom position: Lower only as far as you can without shoulder discomfort or the elbow drifting widely outward.
  4. Maintain balance: Use the same load, range of motion, and repetitions on both sides.
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