Katana Cross-Cable Overhead Extension

With two high pulleys crossed behind the head, each arm extends against constant resistance that loads the triceps long head at maximum stretch: one of the best stimuli for arm size.

• Isolation
• Cable
• Intermediate

How to do it

• Set the pulleys high and cross the handles behind your head
• Elbows pointing forward and fixed, without flaring
• Extend to lockout, squeezing the triceps
• Return under control, feeling the stretch behind your head

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Extend for 1–2 s, squeeze, return over 2–3 s into the stretch

Common mistakes

• Letting the elbows flare out to the sides
• Moving the shoulders or torso to help the extension

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Cable Triceps Extension
• Overhead Barbell Triceps Extension
• Cross-Face Triceps Extension