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Cable Cross-Body Tricep Extension
A unilateral cable exercise that extends the elbow across the body, intensely isolating the triceps, particularly the long head, for focused strength and hypertrophy.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
Popularity Score
6
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
9/10Long Head, Lateral Head
Shoulders
3/10Rear Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set a cable pulley to shoulder height and attach a single handle. Stand facing the machine and grab the handle with the hand opposite the cable. Step back slightly to create tension and brace your core.
- Start with the working hand near the opposite shoulder, elbow bent and tucked close to the side.
- Extend the elbow fully, pulling the handle across your body and slightly down.
- Squeeze the tricep intensely at the point of full extension.
- Slowly control the weight back to the starting position, resisting the cable pull.
- Complete all prescribed reps on one arm, then switch and repeat with the opposite arm.
Coaching Tips
Form Cues
- Full elbow extension
- Keep elbow stable
- Squeeze the tricep
- Control the negative
Breathing
Exhale forcefully as you extend the arm and contract the tricep; inhale as you control the return motion.
Tempo
3-0-1
Range of Motion
Extend the elbow from a maximally flexed position until the arm is completely straight, achieving a full triceps contraction.
Safety
Safety Notes
- Maintain a stable, braced core throughout the movement to prevent unwanted rotation.
- Do not allow the weight stack to drop forcefully between repetitions.
Spotting
Not required.
Common Mistakes
- Allowing the elbow to drop during extension
- Using excessive body rotation or momentum
- Failing to achieve full elbow lock-out
When to Avoid
- Acute wrist or elbow pain
- Severe shoulder instability
Build Up First
- Basic elbow extension control
Also known as
Cross Body Cable Extension, Single Arm Cable Triceps Extension
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