Cable Standing High-Cross Triceps Extension
Sculpt killer triceps! This cable exercise isolates and develops your triceps with constant tension for maximum results.
The Cable Standing High-Cross Triceps Extension mainly works the triceps, with help from the chest, shoulders and traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Standing High-Cross Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Cable Standing High-Cross Triceps Extension Variations and Alternatives
How to do the Cable Standing High-Cross Triceps Extension
Start by adjusting the cable pulleys to a high position, above head height, and attach a handle to each pulley.
Stand in the center between the two pulleys and grasp each handle with an overhand grip (palms facing down).
Step forward into a staggered stance for stability, slightly bending your knees and leaning forward at your waist. Hold your arms at a 90-degree angle with your elbows up and in line with your shoulders.
Keeping your elbows stationary and tucked in, extend your arms and push the handles down to full extension on either side of your body, crossing slightly as you fully extend. Focus on using the triceps to perform the movement.
Pause at the bottom of the movement, squeezing your triceps.
Slowly return the handles back up to the starting position, maintaining tension on the cables throughout the motion.
Repeat for the desired number of repetitions and sets.
Ensure your movements are controlled, especially when returning to the starting position.
Do not let your elbows flare out or move forward during the exercise to maintain proper form and focus on the triceps.
Start with a lighter weight to focus on mastering the technique before increasing the load.
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Cable Standing High-Cross Triceps Extension FAQs
What muscles does the Cable Standing High-Cross Triceps Extension work?
The Cable Standing High-Cross Triceps Extension mainly works the triceps, with help from the chest, shoulders and traps. The main muscles are the triceps brachii.
What equipment do you need for the Cable Standing High-Cross Triceps Extension?
Cable handle attachment or cable machine.
What workout day should the Cable Standing High-Cross Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Standing High-Cross Triceps Extension variations and alternatives?
Similar exercises include the Band High-Pulley Overhead Triceps Extension, Cable Seated High Triceps Extension, Cable Standing Single-Arm Horizontal Triceps Extension and Cable High-Pulley Single-Arm Tricep Extension.
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