What equipment do you need for the crossbody tricep extension?

You need cable to do the crossbody tricep extension.

What is a good crossbody tricep extension?

For men, a good crossbody tricep extension is about a 137.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 45 lb and elite lifters pass 262.5 lb. For women, the standards run from about 22.5 lb to 152.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Cable

Crossbody Tricep Extension

How to do the crossbody tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Triceps exercises Cable exercises

How to do it

Attach a handle to a high pulley. Stand sideways to the machine and grasp the handle with the hand farthest from the stack so your elbow is bent across your chest. Keeping your elbow tucked close to your body, extend your arm downward and across your body until your arm is straight. Pause, then slowly return to the starting position. Repeat for reps before switching sides.

1Anchor the cable above you and pull across your body, extending your arm until you feel your triceps working
2Keep your elbow fixed close to your head and feel the long head of your triceps stretching and contracting
3Use a controlled tempo to maximise the burn without involving your shoulder

Common mistakes

Don't flare your elbow out or allow it to move during the extension
Avoid twisting your torso or leaning to generate power, isolate the triceps
Don't jerk the weight or allow the cable to snap back uncontrolled

Muscles worked

The crossbody tricep extension mainly works the triceps, with the lower chest assisting.

TricepsPrimary
Lower ChestSupport
ForearmsMinor

Crossbody Tricep Extension strength standards

See how your crossbody tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM45 lb
Silvere1RM85 lb
Golde1RM137.5 lb
Platinume1RM197.5 lb
Diamonde1RM232.5 lb
Champione1RM262.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the crossbody tricep extension for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More triceps exercises

See all triceps exercises →

Last reviewed April 2026.