Exercise guide · Triceps

Cable Cross-Body Triceps Extension

The Cross-Body Triceps Extension (Cable) is a single-arm isolation exercise. From a high pulley, you straighten the elbow on a diagonal path across the front of the body; unlike a standard pushdown, the forearm travels across the torso rather than straight down beside it.

Targets: Triceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Cross-Body Triceps Extension

Set one pulley high and attach a single handle, or hold the cable end only if the equipment is designed to allow it. Stand facing the stack and grasp the cable with the hand opposite the pulley.
Step back enough to keep tension. Bring the working upper arm across the front of your chest with the elbow bent and the hand near the opposite side of the upper chest.
Brace your trunk and keep the shoulder quiet. Hold the upper arm in place as you straighten the elbow diagonally down and outward across your body.
Pause with the arm straight without forcefully jamming the elbow or turning your torso.
Bend the elbow slowly to bring the hand back across the chest while keeping cable tension, then complete all reps before switching arms.

Form cues

Upper arm stays across the chest
Move at the elbow, not the shoulder
Extend diagonally down and out
Keep shoulders level and torso square

Common mistakes

Pulling the whole upper arm across the body on every repetition
Turning it into a straight-down pushdown with the elbow pinned at the side
Rotating or leaning the torso to finish the extension
Using momentum or letting the cable snap the elbow back into flexion

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Choose a light, controllable load and keep the wrist neutral. Shorten the range if the crossed-arm start irritates your shoulder or elbow, and stop for sharp joint pain.

Alternatives

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