Cross-Body Tricep Extension

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Set the cable at or above shoulder height and grip the handle with the opposite hand, so the left hand pulls from the right cable stack.
• Step back to create tension, keep the elbow close to the body, and position the upper arm so it angles slightly across the torso.
• Extend the forearm fully by contracting the tricep, driving the hand diagonally down toward the hip on the same side as the working hand, without letting the elbow move.
• Reverse the movement slowly, allowing the forearm to return toward the shoulder and achieving a full stretch of the tricep at the end of the eccentric.

Common mistakes

• Letting the elbow flare out or drift upward, which brings the shoulder into the movement and reduces the tricep isolation.
• Using body rotation or trunk lean to help move the weight rather than executing the extension purely through the tricep.
• Not achieving full elbow extension at the bottom of the rep, which cuts short the peak contraction of the tricep.

Frequently asked questions

Why use a cable machine rather than a dumbbell for this exercise?

The cable maintains constant tension through the full range of motion, including at full elbow extension. Free weights lose tension at certain joint angles depending on the direction of gravity.

Which head of the tricep does the cross-body extension emphasize?

The diagonal pull direction and slight shoulder flexion increase long head involvement compared to straight pushdown variations, which primarily target the lateral head.

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