Cable Cross-body Tricep Extension

Technique

How to perform Cable Cross-body Tricep Extension

1. Attach single-handle grips to the high pulleys on each side of a cable crossover station.
2. Stand in the center, feet shoulder-width apart, and reach your right hand across to grab the left handle and your left hand across to grab the right handle, forming an “X” in front of your chest.
3. Step slightly backward to create tension, tuck your elbows close to your sides, and angle your forearms so they point upward and inward.
4. Keep your chest lifted, core braced, and knees soft; this is your starting position.
5. Exhale as you extend both elbows simultaneously, pressing the handles downward and outward until your arms are straight and the cables uncross beside your hips. Focus on contracting your triceps and avoid flaring your elbows.
6. Pause briefly at full extension, maintaining shoulder stability and squeezing the triceps.
7. Inhale as you bend your elbows to guide the handles back upward and inward to the starting position, allowing the cables to recross in front of your torso without letting the weight stacks touch.
8. Repeat for the prescribed repetitions, keeping each rep smooth and controlled while maintaining a stable torso throughout.

GymDaze demonstration

Watch Cable Cross-body Tricep Extension

Programming relevance

Muscles involved

Primary targets: Triceps Long Head, Triceps Lateral Head, Triceps Medial Head.