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Triceps · Beginner

Cable Cross Body Tricep Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a single handle on a high pulley and stand side-on with the working hand farthest from the stack.
  2. 02Take the handle across the chest, bend the elbow, and brace the torso against rotation.
  3. 03Keep the upper arm quiet while extending the elbow diagonally across and away from the body.
  4. 04Pause with the wrist aligned and the shoulder relaxed.
  5. 05Return slowly, complete the prescribed repetitions, and turn around for the other arm.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Chest Supported Tricep ExtensionRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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