Smart Workout Diary

Lying Dumbbell Cross-Body Triceps Extension

The lying dumbbell cross-body triceps extension is a single-arm elbow-extension exercise performed while lying down, bringing the dumbbell across the body. It primarily trains the triceps while the lying position helps limit momentum. It supports upper-arm strength and controlled elbow-extension mechanics.

Demonstration

Demonstration: Lying Dumbbell Cross-Body Triceps Extension

Instructions

  1. Lie on a bench with a dumbbell in one hand and place both feet firmly on the floor.
  2. Extend the working arm above the shoulder, with the dumbbell positioned toward the opposite side of the body.
  3. Keep the upper arm mostly still as you bend the elbow and lower the dumbbell in a controlled arc toward the opposite shoulder.
  4. Extend the elbow to return the dumbbell to the starting position without swinging the upper arm.
  5. Complete the desired repetitions, then repeat on the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light enough load to control the lowering phase without letting the elbow flare excessively.
  2. Keep the wrist neutral and maintain a secure grip on the dumbbell throughout the movement.
  3. Move smoothly through a comfortable range rather than forcing the dumbbell toward the shoulder.
  4. Keep your torso steady on the bench and avoid using momentum to finish each repetition.
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