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Cross-Body Tricep Extension guide
The Cross-Body Tricep Extension is a intermediate-level isolation dumbbell lift that trains the Triceps (Long Head). Use it when you want more triceps work with dumbbell. Keep the range honest, add load only when every rep looks the same.
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: pick a pair you can control through a full range. sit or stand tall, lock the ribs down, then start the cross-body tricep extension; move the load with the triceps (long head). if another muscle takes over, shorten the range until triceps (long head) is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the cross-body tricep extension; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Pick a pair you can control through a full range. Sit or stand tall, lock the ribs down, then start the cross-body tricep extension.
- Move the load with the triceps (long head). If another muscle takes over, shorten the range until triceps (long head) is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the cross-body tricep extension.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common cross-body tricep extension mistakes?
- Turning the cross-body tricep extension into a momentum drill. — Slow the first two seconds of the lowering half until the triceps (long head) stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the dumbbell dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly 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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