Cable Standing Crossover Overhead Tricep Extension
Strengthen your triceps with the Cable Standing Crossover Overhead Tricep Extension.
Description
A tricep-focused exercise performed standing, using a cable crossover machine to extend the arms overhead.
How to Do Cable Standing Crossover Overhead Tricep Extension
- 1Setup
Stand between a cable crossover machine, set two pulleys high. Attach a single-grip handle to each cable.
- 2Setup
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
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
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
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.
Variations
Cable Standing One Arm Triceps Extension
Isolate and strengthen your triceps with the Cable Standing One Arm Triceps Extension.
Cable Standing High Cross Triceps Extension
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Cable High Triceps Extension
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Cable Alternate Triceps Extension
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