Cable Standing Crossover Overhead Tricep Extension
Strengthen your triceps with the Cable Standing Crossover Overhead Tricep Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Crossover Overhead Tricep Extension
Cable Standing One Arm Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing High Cross Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
A tricep-focused exercise performed standing, using a cable crossover machine to extend the arms overhead.
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How to do Cable Standing Crossover Overhead Tricep Extension
- 01Setup
Stand between a cable crossover machine, set two pulleys high. Attach a single-grip handle to each cable.
- 02Setup
Grasp a handle in each hand, facing away from the machine, and step forward to create tension. Your feet should be shoulder-width apart, knees slightly bent, and core engaged.
- 03
Bring the handles together overhead, extending your arms fully with palms facing each other, keeping your elbows close to your ears. This is your starting position.
- 04
Inhale and slowly lower the handles behind your head by flexing your elbows, keeping your upper arms stationary. Feel a deep stretch in your triceps.
- 05
Exhale and powerfully extend your arms back to the overhead starting position, contracting your triceps fully. Focus on using only your triceps to move the weight.
Tips
- Maintain a slight forward lean from your hips to stabilize your torso and prevent your back from arching excessively.
- Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and reduce shoulder strain.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to ensure constant tension on the triceps.
- Avoid shrugging your shoulders; keep them relaxed and down to isolate the triceps effectively.
Common mistakes
- Flaring elbows reduces triceps activation and puts strain on your shoulder joints; keep your elbows pointing forward and close to your head.
- Using momentum by swinging the weight with your body or shoulders diminishes triceps work; control the movement strictly with your triceps throughout the entire range of motion.
- Incomplete range of motion limits triceps development; ensure a full stretch at the bottom and a complete contraction with fully extended arms at the top.
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What muscles does Cable Standing Crossover Overhead Tricep Extension work?
Cable Standing Crossover Overhead Tricep Extension primarily targets Triceps Brachii.
Is Cable Standing Crossover Overhead Tricep Extension good for beginners?
Cable Standing Crossover Overhead Tricep Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Crossover Overhead Tricep Extension?
You need Cable to perform Cable Standing Crossover Overhead Tricep Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Crossover Overhead Tricep Extension?
Maintain a slight forward lean from your hips to stabilize your torso and prevent your back from arching excessively. Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and reduce shoulder strain. Control both the eccentric (lowering) and concentric (lifting) phases of the movement to ensure constant tension on the triceps. Avoid shrugging your shoulders; keep them relaxed and down to isolate the triceps effectively.
What are common mistakes when doing Cable Standing Crossover Overhead Tricep Extension?
Flaring elbows reduces triceps activation and puts strain on your shoulder joints; keep your elbows pointing forward and close to your head. Using momentum by swinging the weight with your body or shoulders diminishes triceps work; control the movement strictly with your triceps throughout the entire range of motion. Incomplete range of motion limits triceps development; ensure a full stretch at the bottom and a complete contraction with fully extended arms at the top.
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Assisted Standing Triceps Dip
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Free · iPhone only · Available on the App Store