Cross Face Lying Tricep Extension Exercise Guide & Video

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Watch Cross Face Lying Tricep Extension

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Step 1. Take a dumbbell in one hand, and lie flat on a bench.

Step 2. Straighten the arm with the weight above your body and place your free hand on your hip.

Step 3. Face your elbow to the side so that when you bend your arm and lower the weight the dumbbell comes over the opposite shoulder.

Step 4. Press the weight back up until your arm is straight. Finish all repetitions with one arm before switching to the other arm.


The cross face lying tricep extension is a simple tricep movement that is best performed at a low weight. Lying dumbbell extensions work the whole triceps muscle, though they are especially effective at training the upper triceps, just below the shoulder. Due to the position of the elbow during the movement, using too high a weight or using improper form can result in an elbow injury. Because lying tricep extensions are a shaping exercise, they should be performed slowly and deliberately, making sure to go through the full range of motion. The change in position of the arm (across the body rather than straight up and down) works the tricep in a different manner. Performing the lying tricep extension one arm at a time allows the user to focus on the movement and really isolate the tricep muscle. This a good way to work the triceps for men with low back problems.

Lying Cross Face Tricep Extension 2
Lying Cross Face Tricep Extension 2

Updated: April 1st, 2015