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Dumbbell Cross-Body Overhead Tricep Extension
Single-arm overhead tricep extension with a slight cross-body path that isolates the triceps, emphasizing the long head, to build arm strength and hypertrophy; unilateral design addresses imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand or sit with feet shoulder-width apart, core engaged. Hold a dumbbell overhead in one hand with your elbow bent slightly and upper arm close to your head.
- Raise the dumbbell overhead with arm extended, palm facing inward.
- Inhale and bend your elbow to lower the dumbbell behind your head in a slight cross-body path until triceps stretch.
- Keep upper arm stationary throughout the movement.
- Exhale and extend your elbow to press the dumbbell back to the starting position, squeezing triceps.
- Avoid locking out elbows at the top.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Upper arm stays fixed
- Elbow points upward
- Squeeze triceps at top
- Control the descent
Breathing
Inhale during the lowering phase; exhale as you extend the arm upward while bracing your core.
Tempo
3-1-1
Range of Motion
Lower the dumbbell until your forearm is roughly parallel to the floor or triceps are fully stretched; extend to full arm length without hyperextending elbows.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain exists
- Use lighter weight to prevent joint strain
- Maintain neutral spine to protect lower back
Spotting
Not typically required; perform seated for added stability if needed.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing weight
- Arching lower back excessively
When to Avoid
- Elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Adequate shoulder flexion for overhead position
Build Up First
- Familiarity with basic tricep extensions
Also known as
Single-Arm Overhead Tricep Extension, Cross-Body Tricep Extension, One-Arm Dumbbell Tricep Extension
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