Cable Crossover Triceps Extension

Overview

This exercise involves standing between two high pulley machines, grabbing the handles with each hand, and extending the arms downward and slightly inward in front of the body. The motion resembles a reverse cable crossover, but instead of focusing on the chest, it isolates the triceps—especially the long head—by working from a stretched position across the upper body.

This movement is often used as a finisher in upper body or arm-focused workouts to burn out the triceps with high time under tension.

How to Perform:

Setup:

• Set both pulleys to the highest position on a cable crossover machine.

• Attach single D-handles to each cable.

• Stand in the center of the machine and grasp a handle in each hand using a neutral grip (palms facing down or slightly inward).

• Step slightly forward with one foot for balance, and lean forward at the hips to align your arms diagonally with the cables.

• Start with elbows bent and arms positioned outward at about head height.

Execution:

• While keeping the elbows fixed in place and upper arms angled forward, extend both arms downward and slightly inward in front of your body.

• Squeeze the triceps at full extension with hands near hip height or in front of the thighs.

• Slowly return to the starting position under control, resisting the cable tension.

• Repeat for the desired reps.

Tips for Proper Form

1. Maintain a slight forward lean to keep constant tension on the triceps.

2. Lock your elbows in position throughout the set to avoid shoulder assistance.

3. Keep a neutral spine and avoid excessive leaning or shrugging.

4. Focus on a full squeeze at the bottom and a full stretch at the top of each rep.

5. Do not let the arms drift too far behind the head, which can place stress on the shoulders.

Common Mistakes

• Letting the elbows flare or move during the extension

• Leaning back excessively and turning it into a lat movement

• Using too much weight and compromising range of motion

• Not controlling the eccentric portion of the rep

• Starting with the hands too low, reducing stretch on the long head

Benefits:

1. Direct Long Head Isolation: The cable angle allows for a deep stretch and full contraction of the long head, which is difficult to isolate in many triceps exercises.

2. Constant Tension: Unlike free weights, the cables provide resistance throughout the movement arc, increasing muscular fatigue.

3. Joint-Friendly: The cable setup allows for smoother resistance and less joint stress, especially at the elbow.

4. Ideal for Finishers: Great for burnout sets at the end of a triceps or upper body workout.

Muscles Worked