Cross Cable Tricep Extension
Cable crossover exercise that isolates the triceps, emphasizing the long head for arm hypertrophy and strength; delivers constant tension through full elbow extension.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Lats
Accessory Muscles
Abs
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
4/10Rear Delts
Lats
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set pulleys on cable crossover machine to highest position with D-handles attached. Stand centered, facing machine, crossing cables in front with hands opposite.
- Grip left cable with right hand and right cable with left hand, elbows at sides.
- Extend arms downward and inward, contracting triceps fully without locking elbows.
- Pause briefly at bottom, squeezing triceps.
- Slowly flex elbows to return handles to starting position, resisting cable tension.
- Keep upper arms fixed throughout movement.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Drive through triceps only
- Squeeze at full extension
- Control the return
Breathing
Inhale during elbow flexion on return; exhale during extension and squeeze.
Tempo
3-1-1
Range of Motion
Extend from elbows bent at 90 degrees to full arm straightness without hyperextending elbows; return until upper arms align with cables.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain present
- Maintain neutral spine to prevent back strain
- Use light weight to master form first
- Stop if shoulder discomfort arises
Spotting
Not required; cables provide controlled resistance. Use pin safeties on machine if available.
Common Mistakes
- Flaring elbows outward
- Swinging or leaning body
- Locking elbows at bottom
- Using momentum for extension
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow extension range
Build Up First
- Familiarity with cable machines
- Basic tricep isolation form
Also known as
Cross Body Cable Tricep Extension, Cable Crossover Tricep Pushdown
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