Dumbbell Lying Cross-Face Triceps Extension
What Is the Dumbbell Lying Cross-Face Triceps Extension?
Dumbbell Lying Cross-Face Triceps Extension is an isolation exercise that primarily targets the triceps. It is an intermediate-level movement performed lying on a flat bench with a dumbbell in each hand: one arm bends at the elbow and lowers its dumbbell across the face toward the opposite side of the head, while the other arm holds its dumbbell still above its shoulder, and the arms take turns.
The path is what sets it apart from the Dumbbell Lying Triceps Extension. In the standard version the forearms drop back toward the head; here the upper arm stays vertical with the elbow pointing up and slightly out to the working side, and the forearm sweeps sideways in front of the face. It is also different from the Dumbbell Tate Press, where both dumbbells come down together toward the chest with the elbows flared out.
All three heads of the triceps straighten the elbow on every rep. Because the upper arm is held over the shoulder rather than at the side, the long head works from a moderately lengthened position, more than in a pushdown and less than in an overhead extension. The arm holding at the top works too, isometrically, so both triceps stay under load for the whole set.
Working one arm at a time stops a stronger side from taking over, which makes it a useful accessory for evening out the arms after pressing work in an upper-body or arm session. It suits lifters who already handle basic triceps work with good control. If keeping the upper arm still or controlling the dumbbell near the face is a problem, build up first with the Cable Triceps Pushdown with Rope and the two-arm Dumbbell Lying Triceps Extension.
Muscles Worked
- Triceps Brachii (Long Head)
- Primary
- Deltoid
- Low
- Flexor Carpi Radialis
- Minimal
- Teres Minor
- Minimal
Instructions
- Sit on the end of a flat bench with a dumbbell in each hand, then lie back so your head, upper back and hips rest on the bench and your feet are flat on the floor.
- Press both dumbbells straight up over your shoulders with an overhand grip, palms facing toward your feet.
- Keep one arm straight over its shoulder; it holds its dumbbell still while the other arm works.
- Keeping the working upper arm vertical, bend that elbow so the forearm sweeps sideways across the front of your face toward the opposite side of your head.
- Lower slowly until the forearm is roughly parallel to the floor and the dumbbell sits just above your face, toward the opposite side of your head.
- Straighten the elbow along the same path to press the dumbbell back up over its shoulder, finishing with control rather than snapping into lockout.
- Hold that arm straight at the top and repeat the movement with the other arm, alternating sides until each arm completes its reps.
- Breathe in as you lower and out as you press, then bring the dumbbells down to your chest before sitting up.
Common Mistakes
Upper arm drifting
Letting the working upper arm tilt toward the head or fall across the body turns the rep into a partial pullover or press and takes load off the triceps.
Dropping toward the face
Lowering too fast or too far brings the dumbbell close to the face, so control every descent and stop with the forearm about parallel to the floor.
Parked arm sagging
Letting the non-working arm bend or drift while it holds at the top leaves its dumbbell unsupported over your body and makes the two sides uneven.
Going too heavy
A load you cannot control with one arm forces the shoulder to help and loads the elbow hard at the bottom of the rep.
Snapping into lockout
Slamming the elbow straight at the top shifts stress onto the joint instead of finishing the rep with a controlled triceps contraction.
Injuries
Dumbbell Lying Cross-Face Triceps Extension is a medium risk exercise when performed with proper technique. The elbow takes the most stress, especially at the bottom where the triceps works from a deep bend, and the dumbbell travels directly above the face, so a slipped grip or an uncontrolled descent has little room for error. The shoulder can also be strained if the upper arm is allowed to drift across the body under a load that is too heavy.
Warm up the elbows with a lighter triceps movement such as the Cable Triceps Pushdown with Rope before the first working set. Choose a load you can control with one arm for every rep, keep a firm grip, lower slowly and stop with the dumbbell clear of your face. Keep the parked arm straight and stacked over its shoulder so its dumbbell stays balanced over the joint.
If the path over the face feels uncomfortable, regress to the Cable Triceps Pushdown with Rope or the Dumbbell Triceps Kickback, which keep the weight away from the head. Progress by adding load in small steps or by slowing the lowering phase once every rep follows the same path.
Stop the set if you feel sharp pain at the back of the elbow or in the shoulder, if your grip starts to give, or if elbow pain lingers into the next day. Pain that keeps returning is a reason to see a physical therapist or sports medicine doctor rather than to push through.
Other Names for the Dumbbell Lying Cross-Face Triceps Extension
The Dumbbell Lying Cross-Face Triceps Extension is also known as:
- Dumbbell Lying Cross-Body Triceps Extension
Frequently Asked Questions
- Q: Should I alternate arms or finish one side first?
Both work. Alternating with a dumbbell in each hand keeps the resting arm under load as it holds at the top, while finishing all reps on one side lets you use a single dumbbell and steady the working upper arm with your free hand.
- Q: How is this different from a Tate press?
In the Dumbbell Tate Press both dumbbells come down together toward the chest with the elbows flared out to the sides. Here one dumbbell at a time sweeps across the face while the upper arm stays vertical over the shoulder.
- Q: How low should the dumbbell go?
Lower until your forearm is roughly parallel to the floor and the dumbbell sits above your face toward the opposite side of your head, a few inches clear. Going further adds little and brings the weight closer to your face.
- Q: How heavy should I go?
Use a light to moderate dumbbell you can control for 10 to 15 reps per arm without the upper arm moving. This is an accessory movement, so clean reps matter more than load.
- Q: Can I do this if my elbows hurt on skull crushers?
Only if it is pain-free. Some lifters find the sideways path more comfortable, but if it still aggravates the elbow, switch to a movement such as the Cable Triceps Pushdown with Rope.