Single-Arm Cable Cross-body Tricep Extension

Technique

How to perform Single-Arm Cable Cross-body Tricep Extension

1. Attach a single-handle to a high pulley and stand sideways to the machine, feet shoulder-width apart, with the handle in the hand farthest from the stack.
2. Step away until the cable is taut, then bring your working arm across your chest, elbow bent roughly 90 degrees and tucked close to your ribs; this is your starting position.
3. Exhale as you extend your elbow, driving the handle down and across your body toward the opposite hip while keeping your shoulder still and upper arm pinned to your side.
4. Pause briefly at full extension, squeezing your triceps and maintaining a neutral wrist.
5. Inhale as you bend your elbow to return the handle along the same path to the starting position in a slow, controlled manner without letting the weight stack touch down.
6. Repeat for the prescribed repetitions, then switch sides and perform the exercise with the opposite arm.

GymDaze demonstration

Watch Single-Arm Cable Cross-body Tricep Extension

Programming relevance

Muscles involved

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