Cross-Body Cable Triceps Extension
Reviewed by Bryan Cortez, MS
Cross the cable, lock the upper arm, and let one elbow extend it.
Demonstration
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Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow to do it
Setup
- Set the cable around shoulder to upper-chest height
- Take the opposite-side cable with one hand
- Step out until the cable crosses the torso under tension
- Brace the upper arm against the torso or steady it with the free hand
Execution
- Extend the elbow down and away across the body
- Keep the shoulder and torso still
- Finish with the elbow straight but not jammed
- Return until the triceps are lengthened without losing upper-arm position
Common Errors
- Rotating toward the stack
- Letting the elbow travel with the handle
- Flexing the wrist to finish
- Shortening the return as fatigue rises
Cues That Work
- Pin the upper arm; move only the forearm; finish across and away
No-Fly Zone
Avoid rotating the torso, driving the shoulder forward, or adding load that turns the wrist and handle into the limiting factor.
Programming
Sequence priority
Late
The stable moderate-load isolation fits after pressing, when each side can be trained close to local failure without adding substantial systemic fatigue.
Progression
Model — Double
Fallback model — Double
Use the same pulley height, stance, upper-arm position, and return depth; reach the top of the range on both sides before increasing load.
Best program fit
Push
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Reduce the step-out distance and load until the torso and upper arm can remain still.
Step 2
ROM / tempo / bias
Use a cuff around the wrist or forearm if gripping the handle limits the triceps set.
Step 3
Implement swap
Single-arm cable pushdown, bilateral pushdown, or lying cable triceps extension.
Substitutions
Approved fallback
Single-arm cable pushdown, bilateral pushdown, or lying cable triceps extension.
The Evidence
The unilateral cross-body resistance path is distinct, but triceps-head contribution cannot be inferred precisely from the label. Cable geometry and shoulder comfort determine the useful setup.
SFR — 4.5
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