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Cable Cross-Body Tricep Extension
Cable isolation exercise targeting triceps, especially the long head, for building arm strength and hypertrophy through constant tension; used as a finisher in upper body workouts.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats
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
3/10Rear Delts
Lats
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set pulleys to highest position on cable crossover machine with D-handles attached. Stand centered, cross cables in front of chest with elbows bent and upper arms fixed.
- Grip opposite handles creating an X with cables.
- Extend arms diagonally downward and inward by straightening elbows.
- Squeeze triceps at full extension with hands near hips.
- Slowly bend elbows to return handles to starting position.
- Maintain fixed upper arms throughout.
- Repeat for reps while resisting cable tension.
Coaching Tips
Form Cues
- Keep elbows fixed.
- Squeeze at bottom.
- Control the return.
- Upper arms stationary.
- Cross cables fully.
- Engage core.
Breathing
Exhale during extension and squeeze; inhale on controlled return.
Tempo
2-0-2
Range of Motion
From elbows bent at chest height to full arm extension without locking elbows, hands reaching hip level.
Safety
Safety Notes
- Avoid heavy weights until form is mastered.
- Do not lock elbows to protect joints.
- Engage core for spinal stability.
- Consult physician for elbow or shoulder issues.
Spotting
Not required; cables provide constant tension. Use lighter weight if needed for safety.
Common Mistakes
- Flaring elbows outward.
- Swinging or jerking weights.
- Locking out elbows.
- Leaning too far forward.
- Using momentum from shoulders.
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Recent arm injury
Flexibility Needed
- Shoulder flexion for arm reach
- Elbow extension mobility
Build Up First
- Familiarity with cable machines
- Basic tricep pushdown form
Also known as
Cross-Body Cable Tricep Extension, Cable Crossover Tricep Extension, X-Cable Tricep Pushdown
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