Cross-Body Tricep Extension

The cross-body tricep extension is an excellent move for building and sculpting the triceps. This exercise focuses on isolating the back of the upper arm, improving muscle strength and definition. Engaging both arms independently also helps correct muscle imbalances.

Suitable for all fitness levels, the cross-body tricep extension can improve your overall arm strength and appearance.

In this guide, you'll learn the correct technique for this exercise. We’ll cover step-by-step instructions, expert tips, and how to integrate it into your routine effectively.

How To Do

  1. Stand between two cable machines. Adjust the pulleys to the highest setting and attach single-hand grips.
  2. Stand with feet shoulder-width apart, facing the machine. Grab the left cable with your right hand and the right cable with your left hand.
  3. Stand slightly back from the cable machine. Pull your shoulders back and flare your elbows out slightly (15–30 degrees relative to your torso). Maintain this position throughout the exercise.
  4. Straighten both arms downward into full elbow extension while keeping your shoulders fixed in position. Maintain control throughout the movement.
  5. Slowly bring both handles back up, keeping your shoulders fixed and controlling the load.

Tips From Expert

  • Always warm up your triceps and shoulders to prevent strains.
  • Avoid using momentum. Focus on slow, controlled extensions.
  • Keep your back straight and core engaged to avoid strain on your lower back.
  • Begin with lighter weights to master the form before increasing the weight.
  • Exhale while extending your arms and inhale while returning to the starting position.
  • Hold the extended position for a few seconds to maximize tension in your triceps.
  • Focus on a full range of motion and avoid swinging the weights. This ensures the triceps are fully engaged and helps achieve better muscle growth.

Optimal Sets and Reps

For optimal results with the cross-body tricep extension, use the following sets and reps based on your training goals:

Training Type Sets Reps
Strength Training 3–4 6–8
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–12
Power Training 3–5 3–6 (explosive)
Optimal Sets & Reps of Cross-Body Tricep Extension

How to Put in Your Workout Split

The cross-body tricep extension is effective for isolating and strengthening the triceps. This exercise helps enhance arm strength, definition, and overall aesthetics. Working your arms independently using cable machines can also address muscle imbalances and improve your range of motion. Integrating this exercise properly into your workout split can optimize your tricep development and ensure balanced arm growth.

Here’s how to incorporate the cross-body tricep extension into various workout splits:

  1. Upper Body Days — Add it at the end of your upper body workout. It’s most effective after major compound lifts like bench presses, which engage the triceps indirectly. This ensures the triceps are fully prepped for isolation.
  2. Arm Isolation (5-Day Workout Split) — On your dedicated arm day within a 5-day split, this exercise specifically targets the triceps. Pair it with other tricep exercises, such as skull crushers or tricep kickbacks, to fully develop your arm muscles and achieve balanced growth.
  3. Push/Pull/Legs Split — On push days, which emphasize chest, shoulders, and triceps, include the cross-body tricep extension as a final exercise. This will help fully exhaust the triceps after primary movements like chest presses and shoulder presses.

Loading Guidance: For strength, select a weight that challenges you for 6–8 reps. For hypertrophy, use a moderate weight for 8–12 reps, ensuring good form and muscle engagement. For endurance, choose a lighter weight that allows for 15–20 reps with control. For power, pick a challenging weight for 4–6 reps, emphasizing explosive movement and speed.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads 

The triceps medial head, located at the back of the upper arm, stabilizes the elbow during movements. When you extend your elbow during the cross-body tricep extension, this muscle provides power and endurance. 

For example, when you push open a heavy door, the medial head maintains stability and control. Basically, it prevents your elbow from wobbling. 

Exercising this muscle through controlled movements improves the overall tone and firmness of the upper arm. This is essential for daily activities requiring arm strength and stability.

Triceps Lateral Heads

The triceps lateral head, on the outer side of the upper arm, defines the visible shape of the triceps. During the cross-body tricep extension, this muscle activates as you extend your arm outward, creating the "horseshoe" shape. 

For example, when lifting a heavy object overhead, the lateral head handles a significant portion of the load. It ensures smooth and efficient arm movement. To further isolate this head, adding other lateral head tricep exercises can boost your overall arm strength and appearance. 

Triceps Long Heads

The triceps long head runs along the back of the upper arm and attaches to the shoulder blade. It’s the largest part of the triceps and involves movements that require extending the arm behind the body. 

In the cross-body tricep extension, the long head works hard to stabilize the shoulder and assist with elbow extension. This muscle's engagement is crucial for exercises that demand both strength and flexibility. 

Overall targeting the long head can improve arm size, functional strength, and performance in various physical activities.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Flexors

The wrist flexors, located on the inside of the forearm, stabilize your wrists during the cross-body tricep extension. These muscles activate to keep your wrists from bending backward when gripping the cable handles. 

For example, while gripping a heavy object, the wrist flexors curl your fingers and stabilize the wrist. Proper engagement of the wrist flexors maintains a strong grip and supports overall movement efficiency. 

Wrist Extensors

The wrist extensors, found on the outside of the forearm, also stabilize the wrists during the cross-body tricep extension. These muscles work to keep your wrists straight and aligned with your forearms. When straightening your elbows during this exercise, the wrist extensors prevent your wrists from collapsing forward.

Engaging these muscles ensures proper wrist alignment, providing stability and control throughout the movement. This support is essential for performing the exercise correctly and safely.

Equipment

Narrow Cable Pulley Towers

Rope Attachment

Narrow Cable Pulley Towers

This versatile cable machine is suitable for a wide range of exercises. It provides constant resistance. Ensure the cable points are firmly clipped in.

Rope Attachment

This offers a great way for you to train your arms whilst limiting the amount of wrist stress. Ensure you grip both parts of the rope from the bottom.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Overhead Cable Tricep Extension

Rope Tricep Extension

Cable Tricep Kickbacks

Seated Cable Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Who Should Do?

Bodybuilders

Bodybuilders will benefit greatly from the cross-body tricep extension. This exercise targets all three heads of the triceps, which is essential for balanced muscle development. By isolating the triceps, bodybuilders can achieve greater size and definition. 

This enhances their overall physique, making the muscles look more sculpted. Working the arms independently helps improve muscle symmetry, which is crucial for bodybuilding competitions. 

The controlled movement also reduces the risk of injury, allowing for consistent progress in training.

*Expert tip: Focus on the mind-muscle connection during each rep to maximize muscle activation and growth.

Fitness Enthusiasts

Fitness enthusiasts aiming to sculpt and define their arms should include the cross-body tricep extension in their workouts. This exercise effectively targets the triceps, helping to build muscle definition and overall arm strength. 

It is suitable for all fitness levels, making it accessible for beginners and advanced exercisers alike. By integrating this exercise into their routine, enthusiasts can enhance arm aesthetics and strength. 

This improves their performance in daily activities such as lifting groceries, pushing heavy doors, or performing upper body tasks.

*Expert tip: Incorporate tricep stretches before and after your workout to enhance flexibility and reduce muscle tension.

Who Should Not Do?

Individuals With Elbow Injuries

People with elbow injuries, such as tennis elbow, should avoid the cross-body tricep extension. This exercise places significant stress on the elbow joints, which can worsen these conditions. 

For example, tendinitis, an inflammation of the tendons, can be aggravated by the repetitive motion of extending the arms. 

Avoid this exercise to prevent further irritation. A good alternative is tricep pushdowns using a resistance band or tricep kickbacks using light dumbbells.

Consult a physical therapist or your healthcare provider for more individualized recommendations.

People With Wrist Injuries

Those with wrist injuries, like carpal tunnel syndrome or wrist sprains, should avoid this exercise. The cross-body tricep extension requires strong wrist stability. If you have any weakness or instability in the wrists, this exercise could worsen your pain. 

For example, carpal tunnel syndrome can worsen with exercises that involve gripping and wrist movement. Avoiding this exercise helps prevent additional strain and decreases the risk of injury aggravation. 

Consult your physical therapist for safe and effective tricep exercises that avoid excess wrist strain.

Benefits Of The Cross-Body Tricep Extension

Tones Muscles

The cross-body tricep extension effectively tones the triceps by targeting all three heads of the muscle. This cable exercise is excellent for isolation, ensuring that the triceps are fully engaged throughout the movement. 

By consistently performing this exercise, muscle fibers experience hypertrophy, which means they grow larger and stronger. This growth leads to improved muscle tone and firmness. 

Additionally, the controlled movement enhances muscle definition by ensuring each rep is precise and effective. 

Builds Strength 

This exercise builds strength by isolating the triceps and providing targeted resistance. As you extend your arm against resistance, the triceps work hard to move and stabilize the weight. 

This repeated action increases muscle strength over time. By strengthening these muscles, you enhance your overall upper body strength. Strong triceps are essential for various daily activities, such as pushing, lifting, and carrying objects. 

This also improves performance with other exercises, such as the bench press and shoulder press. 

Improves Conditioning 

The cross-body tricep extension improves conditioning by enhancing muscle endurance and stability. As the triceps are repeatedly engaged, they adapt to handle more stress and fatigue, which boosts overall arm endurance. 

This exercise also benefits the shoulder and elbow joints, promoting better upper-body coordination and stability. Better stability supports better performance in activities like swimming, tennis, and weightlifting. 

Overall, regularly doing this exercise helps with daily tasks and sports, keeping your arms strong and conditioned.

Frequently Asked Questions

Are cross-body tricep extensions good?

Yes, they effectively target and isolate the triceps, promoting muscle growth and definition.

What does the cross-body tricep extension target?

It targets all three heads of the triceps: the long, lateral, and medial heads.

What is the difference between skull crushers and cross-body tricep extensions?

Skull crushers target the triceps with an overhead movement, while cross-body tricep extensions involve extending the arm across the body.

Do cross-body tricep extensions hit all heads?

Yes, they engage all three heads of the triceps, providing balanced muscle development.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2017). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. The Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
  3. Landin, D., Thompson, M. and Jackson, M. (2018). Functions of the Triceps Brachii in Humans: A Review. Journal of Clinical Medicine Research, [online] 10(4), pp.290–293. doi:https://doi.org/10.14740/jocmr3340w.
  4. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  5. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  6. Raju Vaishya, Misra, A., Abhishek Vaish, Ursino, N. and Riccardo D’Ambrosi (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of Health Population and Nutrition, [online] 43(1). doi:https://doi.org/10.1186/s41043-024-00500-y.
  7. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  8. Chu, E., Kim, Y.-S., Hill, G., Yoon Hyuk Kim, Chang Kook Kim and Jae Kun Shim (2018). Wrist Resistance Training Improves Motor Control and Strength. The Journal of Strength and Conditioning Research, [online] 32(4), pp.962–969. doi:https://doi.org/10.1519/jsc.0000000000002019.
  9. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  10. Calatayud, J., Vinstrup, J., Markus Due Jakobsen, Sundstrup, E., Brandt, M., Jay, K., Juan Carlos Colado and Lars Louis Andersen (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  11. Buchanan, B.K. and Varacallo, M. (2023). Lateral Epicondylitis (Tennis Elbow). [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK431092/.
  12. Sevy, J.O., Sina, R.E. and Varacallo, M. (2023). Carpal Tunnel Syndrome. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448179/.
  13. Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2017). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. The Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
  14. None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
  15. Currier, B.S., Mcleod, J.C., Banfield, L., Beyene, J., Welton, N.J., D’Souza, A.C., Keogh, J.A.J., Lin, L., Coletta, G., Yang, A., Colenso-Semple, L., Lau, K.J., Verboom, A. and Phillips, S.M. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine, [online] 57(18), pp.1211–1220. doi:https://doi.org/10.1136/bjsports-2023-106807.
  16. Hughes, D.C., Ellefsen, S. and Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6), pp.a029769–a029769. doi:https://doi.org/10.1101/cshperspect.a029769.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement