Triceps
Crossbody Dumbbell Extension
The Crossbody Dumbbell Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 38%, triceps (lateral head) 28% and triceps (medial head) 22%.
How to do it
- Lie on a flat bench with a dumbbell in each hand, arms straight above your chest, palms facing in.
- Keep one arm straight and bend the other elbow to lower its dumbbell across your body toward the opposite shoulder.
- Stop just above the shoulder, upper arm still pointing at the ceiling.
- Straighten the elbow to return the dumbbell above your chest.
- Repeat with the other arm and keep alternating.
Tips
- Keep the upper arm still and let only the forearm cross the body.
- Lower slowly so the dumbbell never touches the shoulder.
Common mistakes
- Letting the upper arm roll inward across the chest.
- Rushing from one side to the other without full lockout.
Muscles worked by the Crossbody Dumbbell Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Crossbody Dumbbell Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Crossbody Dumbbell Extension work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Crossbody Dumbbell Extension good for beginners?
The Crossbody Dumbbell Extension is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Crossbody Dumbbell Extension?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Dumbbell Floor Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Crossbody Dumbbell Extension harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.