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Cross-Body Tricep Extension guide
The Cross-Body Tricep Extension is a intermediate-level isolation dumbbell exercise that primarily targets the Triceps (Long Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the cross-body tricep extension work?
The Cross-Body Tricep Extension primarily trains the Triceps (Long Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the cross-body tricep extension?
To do the Cross-Body Tricep Extension: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (long head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (long head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common cross-body tricep extension mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Cross-Body Tricep Extension alternatives
Cross-Body Tricep Extension FAQ.
What muscles does the Cross-Body Tricep Extension work?
The Cross-Body Tricep Extension primarily targets the Triceps (Long Head), training the Triceps as the main muscle group.
Is the Cross-Body Tricep Extension a compound or isolation exercise?
The Cross-Body Tricep Extension is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Cross-Body Tricep Extension?
You need a dumbbell. Difficulty is rated intermediate.
What are good alternatives to the Cross-Body Tricep Extension?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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