Crossbody Cable Triceps Extension
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The Crossbody Cable Triceps Extension is a strength exercise performed on a cable machine, where you grasp the handle with one hand and pull it across your body toward the opposite hip with a straight arm, emphasizing a deep triceps stretch and contraction. It primarily targets the triceps brachii, particularly the long head, while engaging the shoulders and core for stability. Ideal for lifters seeking triceps hypertrophy or improved arm extension strength, it offers constant cable tension for better muscle activation than free weights.
How to Perform Crossbody Cable Triceps Extension
- 1Attach a single handle to the high pulley of the cable machine and select a light to moderate weight.
- 2Stand sideways to the cable machine with your feet shoulder-width apart, facing away from the pulley.
- 3Grab the handle with the hand farthest from the machine (e.g., right hand if pulley is on your left), extending your arm overhead and slightly across your body.
- 4Position your working elbow pointing up and tucked close to your head; place your free hand on your hip for stability.
- 5Exhale as you extend your elbow, pushing the handle down and across your body toward the opposite hip in a smooth arc.
- 6Inhale as you slowly return the handle to the starting position overhead, keeping tension on the cable.
- 7Complete all reps on one side before switching to the other arm.
- 8Key form tips: Keep your upper arm stationary—only your forearm moves; avoid locking out elbows or swinging your body; maintain a slight forward lean if needed for cable path, but stay braced with core tight. Common mistakes: Flaring elbows outward or using momentum instead of triceps control.