Cable Standing Crossover Overhead Tricep Extension

Description

How to Do Cable Standing Crossover Overhead Tricep Extension

1. 1
   Setup

   Stand between a cable crossover machine, set two pulleys high. Attach a single-grip handle to each cable.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.