Strength Training · Bodybuilding
Cross-Body Cable Triceps Extension
The cross-body cable triceps extension trains the back of your upper arm by straightening one elbow against cable resistance, moving the handle diagonally from across your chest toward your working-side hip.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the cable pulley near shoulder height with a single handle attached.
- Stand sideways to the pulley with your feet hip-width apart.
- Grasp the handle with the hand farther from the pulley.
- Position your bent working elbow beside your ribs, with your forearm angled across your chest toward the pulley.
- Straighten your elbow to move the handle diagonally down toward your working-side hip.
- Bend your elbow slowly to return the handle to the starting position.
Form cues
- Keep your wrist straight.
- Keep your shoulders level.
- Exhale as you straighten your arm.
Common mistakes
- Swinging the upper armKeep your upper arm still so the movement comes from your elbow rather than your shoulder.
- Twisting with the cableKeep your chest and hips facing the same direction throughout the repetition.
- Forcing the hand toward the thighFinish when your elbow is straight, even if the handle remains away from your hip.
Safety
Too much weight or a jerky finish can irritate your elbow. Letting the cable pull your arm back abruptly can strain your shoulder.
- Start with a light load you can control through the full return.
- Straighten your elbow smoothly without snapping it into lockout.
- Guide the weight stack to rest before releasing the handle.
If this path causes elbow or shoulder pain, try a lighter single-arm pushdown or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Use the same weight on both sides, stopping with about two controlled repetitions left.