Cable Standing High Cross Triceps Extension exercise animation (Männlich)

Cable Standing High Cross Triceps Extension

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable standing high cross triceps extension is an isolation exercise that targets the triceps brachii using two high pulleys. Standing between the cables, each hand grabs the opposite-side handle and presses it down and across the body, keeping the upper arms fixed so the elbows do all the work. The crossover path and constant cable tension make it a strong finisher for building triceps detail.

Cable Standing High Cross Triceps Extension: So führst du sie aus

  1. 1Set both pulleys to the highest position and attach a single handle to each side. Stand upright in the centre, feet shoulder-width apart, with one foot slightly staggered for balance.
  2. 2Reach across your body to grab each handle with the opposite hand, so the cables cross in front of your chest.
  3. 3Pull your elbows down to your sides and pin your upper arms against your torso, hands starting up near your shoulders.
  4. 4Brace your core and keep a slight forward lean, your chest up and wrists neutral.
  5. 5Extend both elbows, pressing the handles down and across your body until your arms are nearly straight and the cables form an X in front of your hips.
  6. 6Squeeze your triceps hard at the bottom for a brief pause, keeping your upper arms motionless.
  7. 7Bend your elbows and let the handles travel back up and across under control, resisting the cable tension the whole way.
  8. 8Complete your reps, then step in toward the pulleys to release the handles safely.

Technik-Tipps

  • Keep your upper arms locked to your sides throughout the set so the movement comes only from your elbows, isolating the triceps brachii.
  • Lead with the crossover path rather than just pressing straight down, so each cable works through its full diagonal range.
  • Use a controlled tempo, especially on the way up, to keep constant tension on the triceps instead of letting the stack yank your arms back.
  • Pick a moderate weight you can fully lock out, since the crossover position makes heavy loads hard to control.

Häufige Fehler

  • Letting the elbows drift forward or flare out, which turns the lift into a pressdown and takes tension off the triceps.
  • Using too much weight and leaning hard into the cables, which recruits the back and shoulders instead of isolating the triceps.
  • Cutting the range short and not fully extending the elbows, which skips the peak contraction where the triceps work hardest.
  • Letting the handles snap back up quickly, which loses control and reduces the time the triceps spend under tension.
  • Bending the wrists backward under load, which strains the wrists and leaks force out of the press.

Häufig gestellte Fragen

What muscles does the cable standing high cross triceps extension work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow. The crossover path and constant cable tension keep the triceps under load through the whole range.

Why cross the cables instead of pressing straight down?

Crossing the cables sends each handle down and across your body, which changes the line of pull and keeps tension on the triceps through a longer diagonal range. It also helps you feel the contraction more strongly at full extension.

Is this a good exercise for beginners?

Yes. The cable provides smooth, constant resistance and the standing position is easy to set up, so it is beginner-friendly. Start with a light weight to learn keeping your upper arms pinned before adding load.

How many sets and reps should I do?

As a triceps isolation move, 3 to 4 sets of 10 to 15 reps with a moderate weight works well. Higher reps suit this exercise because it relies on control and a strong squeeze rather than heavy loading.

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