Cable Standing Crossover Overhead Tricep Extension exercise animation (Männlich)

Cable Standing Crossover Overhead Tricep Extension

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable standing crossover overhead tricep extension isolates the triceps brachii using a cable set high, pressed overhead with the body angled away in a crossover position. The constant cable tension keeps the long head of the triceps loaded through the full stretch and lockout, making it an effective accessory for building arm size and pressing strength.

Cable Standing Crossover Overhead Tricep Extension: So führst du sie aus

  1. 1Set the pulley to a high position and attach a rope or single handle, then select a light to moderate weight.
  2. 2Grip the attachment with one or both hands and step forward away from the stack so the cable crosses behind your body.
  3. 3Stagger your stance with one foot forward, brace your core, and lean your torso slightly forward into the crossover angle.
  4. 4Raise the attachment overhead until your arms are nearly extended, keeping your upper arms close to your ears.
  5. 5Lower the attachment behind your head by bending only at the elbows, controlling the stretch on the triceps.
  6. 6Pause briefly at the bottom while keeping your upper arms fixed and your elbows pointing forward.
  7. 7Extend your elbows to press the attachment back overhead until your arms are fully straight, squeezing the triceps.
  8. 8Complete your reps with control, then return the attachment to the stack.

Technik-Tipps

  • Keep your upper arms still and pointed forward so the motion happens at the elbows only, maximizing triceps tension.
  • Move into a full stretch behind your head on each rep without letting your lower back overarch.
  • Use a smooth tempo and avoid using momentum or body sway to swing the weight up.
  • Start light to groove the overhead path, since the high cable angle is unforgiving of sloppy form.

Häufige Fehler

  • Letting the elbows flare out wide, which shifts work away from the triceps and stresses the elbow joint.
  • Arching the lower back to push the weight, which loads the spine instead of the target muscle.
  • Cutting the range short and skipping the deep stretch, which underworks the long head of the triceps.
  • Going too heavy and turning the lift into a full-body heave, which breaks form and reduces triceps stimulus.

Häufig gestellte Fragen

What muscles does the cable standing crossover overhead tricep extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm. The overhead position emphasizes the long head of the triceps through a deeper stretch.

Why use a cable instead of a dumbbell for overhead extensions?

The cable keeps constant tension on the triceps through the whole range, including the stretch at the bottom, where a dumbbell tends to lose resistance.

Is this exercise good for beginners?

Yes, if you start light and control the movement. Focus on keeping the upper arms still and moving only at the elbows before adding weight.

How many sets and reps should I do?

As a triceps accessory, 3 to 4 sets of 10 to 15 reps works well. Use a weight you can control through a full overhead stretch and clean lockout.

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