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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Cross-Body Cable Extension

Also called Katana extension

CableIsolationTakes some practiceOne side at a time
Front
Back
Primary

Works

Triceps

You need

Cable station

How to do itPictures · 3 steps
1Start
2Arms extended
Main muscles
  1. 1Low pulley on the opposite side, handle by your far hip
  2. 2Extend up and across until your arm is straight overhead
  3. 3Lower behind your head to stretch

Most common mistake

Turning it into a lateral raise.

Watch a demo

Good for

  • Ranked #2 for triceps
  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Overhead EZ-Bar Extensionvs Overhead Cable Extensionvs Overhead Dumbbell Extension
S
For triceps
#2 of 20
See the full list →
Research
89
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 89
Target tensionExcellent
Loaded stretchStrong
ProgressionStrong
Low costExcellent

Arms across the body give the triceps a long range under steady cable tension, one side at a time.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • STriceps Extension MachineMachine
  • SOverhead EZ-Bar ExtensionBarbell
  • AOverhead Dumbbell ExtensionDumbbell
  • SOverhead Cable ExtensionCable

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