Cable Standing High Cross Triceps Extension
Master the cable standing high cross triceps extension to sculpt and strengthen your triceps.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing High Cross Triceps Extension
Cable Standing One Arm Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing Crossover Overhead Tricep Extension
Upper Arms · Triceps Brachii · Cable
Cable Lying Triceps Extension (Low)
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
A strength exercise that targets the triceps by extending the arms using a cable machine.
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How to do Cable Standing High Cross Triceps Extension
- 01Setup
Set both cable pulleys to a high position, just above shoulder height, and attach a single-grip handle to each.
- 02Setup
Stand centered between the pulleys, facing forward. Grab the right handle with your left hand and the left handle with your right hand, crossing your arms in front of your chest.
- 03
Step back slightly to create tension, positioning your elbows high and fixed, pointing forward and slightly out. Maintain a tall posture with a slight forward lean and engaged core.
- 04
Exhale and extend your forearms downwards and across your body until your arms are fully straight, squeezing your triceps hard at the bottom.
- 05
Slowly and with control, inhale as you allow your forearms to return to the starting position, resisting the pull of the cables and keeping your elbows elevated.
Tips
- Maintain elevated elbows throughout the entire movement; imagine them as hinges that only allow your forearms to move.
- Focus on a strong triceps contraction at the bottom of the movement, ensuring you fully straighten your arms for maximum muscle activation.
- Control the eccentric (return) phase by slowly resisting the cable's pull, which increases time under tension and promotes muscle growth.
- Keep your core braced and avoid leaning back excessively, as this can shift tension away from the triceps and onto your lower back.
Common mistakes
- Dropping your elbows: Many people let their elbows drop during the extension, which reduces triceps isolation; keep your elbows high and fixed in position throughout the set.
- Using momentum: Swinging your body or using excessive momentum to move the weight takes tension off the triceps; maintain a stable torso and focus purely on elbow extension.
- Incomplete range of motion: Failing to fully extend the arms at the bottom misses the peak contraction for the triceps; ensure a complete lockout and a strong squeeze.
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Get Ellim — FreeQuestions
What muscles does Cable Standing High Cross Triceps Extension work?
Cable Standing High Cross Triceps Extension primarily targets Triceps Brachii.
Is Cable Standing High Cross Triceps Extension good for beginners?
Cable Standing High Cross Triceps 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 High Cross Triceps Extension?
You need Cable to perform Cable Standing High Cross Triceps 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 High Cross Triceps Extension?
Maintain elevated elbows throughout the entire movement; imagine them as hinges that only allow your forearms to move. Focus on a strong triceps contraction at the bottom of the movement, ensuring you fully straighten your arms for maximum muscle activation. Control the eccentric (return) phase by slowly resisting the cable's pull, which increases time under tension and promotes muscle growth. Keep your core braced and avoid leaning back excessively, as this can shift tension away from the triceps and onto your lower back.
What are common mistakes when doing Cable Standing High Cross Triceps Extension?
Dropping your elbows: Many people let their elbows drop during the extension, which reduces triceps isolation; keep your elbows high and fixed in position throughout the set. Using momentum: Swinging your body or using excessive momentum to move the weight takes tension off the triceps; maintain a stable torso and focus purely on elbow extension. Incomplete range of motion: Failing to fully extend the arms at the bottom misses the peak contraction for the triceps; ensure a complete lockout and a strong squeeze.
Related exercises
Cable Standing One Arm Tricep Pushdown (Overhand Grip)
Upper Arms · Triceps Brachii · Cable
Cable Single Arm Triceps Pushdown (Rope Attachment)
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Cable Pushdown
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Cable One Arm Tricep Pushdown
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Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store