Cable Cross Body Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
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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.
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
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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 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
Frequently Asked Questions About the Cable Cross Body Extension
The Cable Cross Body Extension primarily targets the Triceps (lateral head), making it an effective exercise for triceps development. Secondary muscles worked during the Cable Cross Body Extension include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Cable Cross Body Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting variety for optimal results. Start with lighter weights to master proper form before progressing.
For the Cable Cross Body Extension, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 30-45 seconds. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Cable Cross Body Extension typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Cable Cross Body Extension include: Tricep Pushdown, Rope Pushdown, Skull Crusher. These exercises target similar muscle groups as the Cable Cross Body Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep elbow stationary.
- Control the cable.