- Target muscle: Triceps Brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Gripping a dumbbell in each hand with a pronated (overhand) grip, lie on your back on a flat bench.
- Raise the dumbbells directly upward, towards the ceiling.
- Keeping your upper arm still, inhale as you bend the right elbow to lower the dumbbell towards the left shoulder. The head of the dumbbell should be nearly touching your left shoulder and your right elbow should remain pointing up towards the ceiling.
- Exhale as you straighten your right elbow to return to the starting position.
- Repeat steps one to two with your left arm.
- Continue alternating between your right and left arm until you have completed the desired number of repetitions.
Comments and tips
- The lying alternating cross-body dumbbell triceps extension is a variation of the lying dumbbell extension exercise.
- Unlike in the typical lying dumbbell extension, lowering the dumbbell across your body pronates the forearm (rotates inwardly). The lateral and medial head of the triceps are active when the forearm is pronated during elbow extension.
- Please note, however, that lowering the dumbbell across your body also places your shoulder in an internally rotated position. If you feel any pain in your shoulder, stop performing the exercise.
- Only your elbows should be moving. The rest of the body must be still.
- Keep your elbows pointed up towards the ceiling to maximally emphasize your triceps.
- Do not lock out your elbow at the top of the movement.
- Do not go heavy with the dumbbells.
- You can focus on one arm at a time with the lying one-arm cross-body dumbbell triceps extension.
- See also the lying alternating dumbbell triceps extension, incline EZ bar triceps extension and lying barbell triceps extension.
Lying alternating cross-body dumbbell triceps extension video
There is no available video to demonstrate the lying alternating cross-body dumbbell triceps extension. This video demonstrates how to do the movement on one side. The exercise is essentially the same but with two dumbbells being alternated.