Cable Cross Body Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Cable Cross Body Extension targets your triceps through a pushing movement pattern. Use for varied angle tricep isolation.
Everything You Need to Know About the Cable Cross Body Extension
The Cable Cross Body Extension is a good for beginners exercise that targets your Triceps (lateral head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for varied angle tricep isolation. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting variety for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cable Cross Body Extension
Primary
Secondary
Stabilizers
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.
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 wide during the Cable Cross Body Extension shifts load onto your shoulder joint instead of your Triceps (lateral head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using shoulder rotation.
Without proper shoulder positioning during the Cable Cross Body Extension, your Triceps (lateral head) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Going too fast which reduces muscle tension and control.
Rushing through the Cable Cross Body Extension reduces the time your Triceps (lateral head) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every 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
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.
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.
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.
What are good alternatives to the Cable Cross Body Extension?
Tricep Pushdown
Rope Pushdown
Skull Crusher
Other Variations
- Reverse Grip Cross Body Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Cross Body Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep elbow stationary.
- Control the cable.