Cross Head Extensions

Developing the Muscles of the Triceps

Back to Muscle Group

1)      Start by grasping a



2)      Position your weighted hand directly behind your head while allowing the dumbbell to be close to your ear.


3)      Your elbow should be

pointed outwards to isolate

your triceps best.


4)      Make sure that your feet

are shoulder width apart for better balance.


5)      Begin by extending the

dumbbell upwards while

keeping your elbow locked

in a position vertical to your



6)      Once you’ve reached the

end of your range of

motion squeeze/flex your

triceps to better target the

muscles involved.


7)      Slowly lower the dumbbell

to the starting position to

complete one repetition.

Muscles Worked: