General exercise guide
Cable Cross Body Extension
Save
Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
See how Cable Cross Body Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Cable cross-body extensions push the handle across your body rather than straight down, creating a diagonal line of pull that targets the triceps from a different angle. This variation emphasizes the lateral head and provides variety from standard pushdowns.
When to use it
Use for varied angle tricep isolation.
Who it's for
All levels wanting variety for optimal results.
Coaching Note
Stand sideways to a high cable and grab the handle with your far hand. Keep your elbow pinned at your side and push the handle down and across your body. The movement should occur only at your elbow—do not rotate your torso to help.
Muscles worked: Cable Cross Body Extension
Also targets: Shoulders
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Cable Cross Body Extension form guide
- 1
Set cable pulley to high position.
- 2
Stand sideways to cable, grab handle with far hand.
- 3
Bring handle across body, elbow at side.
- 4
Extend elbow to push handle down and across.
- 5
Squeeze tricep at full extension.
- 6
Control back to starting position.
What are the best tips for the Cable Cross Body Extension?
Cross-body angle provides different stimulus.
Keep elbow pinned at side.
Great for lateral head.
When to Use the Cable Cross Body Extension
Use cross-body extensions for variety and to hit the lateral head from a different angle. They work well as a secondary or finishing tricep movement, rotated with standard pushdowns across training sessions.
What are common Cable Cross Body Extension mistakes to avoid?
Moving elbow - this is a common issue that reduces exercise effectiveness.
Letting your elbows drift away from the intended path during the Cable Cross Body Extension can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using shoulder rotation.
Changing your shoulder position during the Cable Cross Body Extension can redirect the movement away from your Triceps (lateral head). Use the shoulder-blade position described in the setup and keep the motion controlled.
Going too fast which reduces muscle tension and control.
Rushing through the Cable Cross Body Extension makes it easier to lose position and harder to keep tension on your Triceps (lateral head). Slow down enough to control both the lifting and lowering portions of each rep.
Is the Cable Cross Body Extension right for you?
All levels wanting variety for optimal results.
How to Program the Cable Cross Body Extension
Strength10-12 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 30-45 seconds.
Where Cable Cross Body Extension fits in your workout
This is one example of how Cable Cross Body Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Cable Cross Body Extension3 × 12
- Overhead Triceps Extension3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Cable Cross Body Extension?
Tricep Pushdown
TricepsCableBeginner
Rope Pushdown
TricepsCableBeginner
Skull Crusher
TricepsEZ BarIntermediate
Other Variations
- Reverse Grip Cross Body Extension
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Safety Notes
- Keep elbow stationary.
- Control the cable.