How many sets and reps of the cable cross-body triceps extension should you do when you are new to the exercise?

Two to 3 sets of 12 to 15 reps per arm works well as a finishing move, since the diagonal lockout rewards a strong squeeze more than heavy weight. Add a small amount of weight only after you can hit a full squeeze at the hip on every rep.

What can replace the cable cross-body triceps extension without a cable machine?

A band anchored high and pulled across the body to the opposite hip reproduces the same diagonal path and lockout squeeze.

When should I use the cable cross-body triceps extension?

Use it as a high-rep detail move near the end of arm day, once the bigger overhead or lying triceps work is done. It's not the move to reach for first, since the constant cable tension makes it a poor choice for handling heavy loads early in a workout.

Intermediate

Cable Cross-Body Triceps Extension

Pulling the handle across your body changes the line of pull so the triceps finish under strong tension at full lockout, giving the lateral and long heads a sharp contraction. Working one arm at a time lets you fully control the path and fix imbalances. It makes a great high-rep detail move to close out arm day.

Equipment: Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Lateral Head, Triceps Brachii Long Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Set a single stirrup handle on a high pulley and grab it with the opposite hand.
2
Stand side-on to the machine and pull the handle in front of your chest to start.
3
Fix your working upper arm across your torso and pin the elbow in place.
4
Extend your elbow, driving the handle down and across your body to the opposite hip.
5
Squeeze the triceps hard at full lockout.
6
Return under control to the bent start, finish the set, then switch arms.

Tips

Keep the working upper arm still; only the forearm should sweep across.
Chase a firm squeeze at the diagonal lockout rather than rushing reps.
Stand far enough from the stack to keep tension through the whole range.

Variations

Common mistakes

The upper arm swings forward at the shoulder as the handle sweeps down, turning the cross-body pull into a shoulder movement instead of an elbow one.
Standing too close to the stack lets the plates touch down near the top, so the first part of the pull loses tension entirely.
Twisting the torso to help drag the handle to the hip borrows from the core what the triceps are supposed to be doing alone.
The handle stops short of the opposite hip on tired reps, skipping the diagonal lockout that gives this version its sharp final squeeze.

Frequently asked

How many sets and reps of the cable cross-body triceps extension should you do when you are new to the exercise?: Two to 3 sets of 12 to 15 reps per arm works well as a finishing move, since the diagonal lockout rewards a strong squeeze more than heavy weight. Add a small amount of weight only after you can hit a full squeeze at the hip on every rep.
What can replace the cable cross-body triceps extension without a cable machine?: A band anchored high and pulled across the body to the opposite hip reproduces the same diagonal path and lockout squeeze.
When should I use the cable cross-body triceps extension?: Use it as a high-rep detail move near the end of arm day, once the bigger overhead or lying triceps work is done. It's not the move to reach for first, since the constant cable tension makes it a poor choice for handling heavy loads early in a workout.

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