Set both cable pulleys to approximately shoulder height.
Attach a single handle to each cable.
Stand in the centre of the cable machine.
Grab the left handle with your right hand and the right handle with your left hand.
Cross your arms in front of your chest.
Step slightly forward and brace your core.
Keep your elbows fixed close to your sides.
Extend your arms downward and outward until fully straight.
Squeeze your triceps at full extension.
Return to the starting position under control and repeat.
PT Will Duru’s Perspective
The cable crossover triceps extension is an excellent isolation exercise for building tricep size and definition.
I like this movement because the crossed cable position creates constant tension throughout the exercise and challenges the triceps from a slightly different angle than traditional pushdowns.
The movement also encourages strong contractions at full extension, making it effective for hypertrophy-focused training.
Add this exercise to your training if you want to improve arm size, increase tricep strength, and add variety to your arm workouts.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds tricep size and strength
- Creates constant tension throughout the movement
- Improves arm definition
- Enhances tricep contraction
- Targets all three heads of the triceps
- Adds variety to arm training
- Suitable for muscle-building programmes
Frequently Asked Questions
Is the cable crossover triceps extension good for beginners?
Yes, although beginners may need time to become comfortable with the cable setup and movement pattern.
What muscles does the cable crossover triceps extension work?
It primarily targets the triceps brachii, with particular emphasis on achieving a strong contraction throughout the movement.
Should my elbows move during the exercise?
No. Keep your elbows fixed and focus on extending through the elbows only.
Is this better than a rope pushdown?
Both are effective. The crossover variation provides a different angle and resistance profile.
How many reps should I perform?
Aim for 10 to 15 repetitions with controlled form and a strong tricep squeeze on each rep.