Laying Cross Face Extensions

Developing the Muscles of the Triceps

Back to Muscle Group

1)      Start by grasping a



2)      Lay down on a flat

bench and position your

weighted hand directly

in front of your face 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 firmly on the ground.


5)      Begin by extending the

dumbbell upwards while

keeping your elbows 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.

*Spot your weighted arm with your free hand in case you reach muscle failure/exhaustion.

Muscles Worked: