How many reps of the cross-body dumbbell triceps extension should you do per arm when you are new to the exercise?

Two to 3 sets of 10 to 12 reps per arm, starting light while you learn the diagonal path toward the opposite shoulder. Add weight only once the dumbbell tracks that line smoothly instead of wandering.

What can replace the cross-body dumbbell triceps extension?

A standard lying dumbbell triceps extension works the same muscle without the diagonal angle, or a cable cross-body extension if elbow comfort is the reason you wanted this version.

Why use the cross-body dumbbell triceps extension instead of a standard skull crusher?

It's a good pick when standard skull crushers bother your elbows, since the diagonal path avoids the joint's end-range discomfort. It's not necessary if regular skull crushers already feel fine, since learning the diagonal path adds coordination demand without extra benefit.

Intermediate

Cross-Body Dumbbell Triceps Extension

Angling the dumbbell across your torso instead of straight to your forehead lengthens the long head and dodges the elbow discomfort some lifters feel on standard skull crushers. Working one arm at a time also lets you dial in the path and even out left-to-right strength. It is a joint-friendly long-head builder that fits well as a second or third triceps movement.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Lie flat on a bench holding a dumbbell in one hand, pressed up over the shoulder.
2
Turn the palm to face inward and set the upper arm pointing slightly back.
3
Bend the elbow to lower the dumbbell down toward the opposite shoulder.
4
Descend until you feel the triceps stretch across the arm.
5
Extend the elbow to press the dumbbell back over the shoulder.
6
Complete all reps, then switch arms; inhale down, exhale up.

Tips

Aim the dumbbell for the far shoulder, which is what creates the cross-body angle.
Keep the upper arm steady so the shoulder stays quiet and the triceps does the work.
Start light to learn the diagonal path before adding load.

Variations

Common mistakes

The dumbbell drifts straight down toward the same-side ear instead of angling toward the opposite shoulder, turning the cross-body version into a standard skull crusher.
Letting the upper arm swing at the shoulder during the diagonal descent shifts work off the triceps and onto shoulder stabilizers.
Rushing the diagonal path before it feels controlled makes the dumbbell wander off-line instead of tracking straight to the opposite shoulder.
A weight heavier than you can control on the diagonal turns a joint-friendly angle into an awkward, twisting lower.

Frequently asked

How many reps of the cross-body dumbbell triceps extension should you do per arm when you are new to the exercise?: Two to 3 sets of 10 to 12 reps per arm, starting light while you learn the diagonal path toward the opposite shoulder. Add weight only once the dumbbell tracks that line smoothly instead of wandering.
What can replace the cross-body dumbbell triceps extension?: A standard lying dumbbell triceps extension works the same muscle without the diagonal angle, or a cable cross-body extension if elbow comfort is the reason you wanted this version.
Why use the cross-body dumbbell triceps extension instead of a standard skull crusher?: It's a good pick when standard skull crushers bother your elbows, since the diagonal path avoids the joint's end-range discomfort. It's not necessary if regular skull crushers already feel fine, since learning the diagonal path adds coordination demand without extra benefit.

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