Cable Crossover Triceps Extension
Overview
People often use this movement as a finisher in upper-body or arm sessions to exhaust the triceps with high time under tension.
How to do it
- 1
Place both pulleys at the highest setting on a cable crossover machine.
- 2
Clip a single D-handle to each cable.
- 3
Stand centered between the stacks and take a handle in each hand with a neutral grip (palms facing down or slightly inward).
- 4
Move one foot slightly forward for stability, then hinge at the hips so your arms line up diagonally with the cables.
- 5
Begin with your elbows bent and your arms out to the sides at about head height.
- 6
Keep the elbows locked in place and the upper arms angled forward as you extend both arms downward and slightly inward in front of your body.
- 7
At full extension, contract the triceps hard with your hands near hip height or in front of the thighs.
- 8
Lower back to the start slowly and under control, working against the cable tension.
- 9
Continue for the target number of reps.
Form tips & common mistakes
Use a slight forward lean so the triceps stay under constant tension.
Hold the elbows still for the entire set so the shoulders do not take over.
Keep your spine neutral, and do not lean too far or shrug.
Chase a strong squeeze at the bottom and a complete stretch at the top of each rep.
Avoid letting the arms move too far behind the head, since that can stress the shoulders.
Benefits
Direct Long Head Isolation: The cable path creates a deep stretch and a strong contraction for the long head, which is hard to isolate in many triceps exercises.
Constant Tension: Unlike free weights, cables keep resistance on the muscle through the full range of motion, which boosts fatigue.
Joint-Friendly: The cable setup delivers smoother resistance and less joint stress, especially at the elbow.
Ideal for Finishers: Excellent for burnout sets at the end of a triceps or upper-body workout.
Muscles worked
Triceps Brachii
