Triceps Extension - Standing, High Cross (Cable)

Grab the left cable with right hand and vice versa (crossing cables). Extend arms out to the sides. This hits the lateral head of the triceps uniquely.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

triceps (long)

Secondary

triceps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

cable

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand in front of a cable machine with your feet shoulder-width apart.
- Adjust the cable pulley to the highest position and attach a rope or straight bar handle.
Step 2Grab the Handle
- Using both hands, grasp the handle with an overhand grip, keeping your elbows close to your head.
- Position your hands about shoulder-width apart on the handle.
Step 3Position Your Body
- Stand tall with your core engaged and your feet firmly planted.
- Tilt your torso slightly forward while keeping your elbows stationary next to your head.
Step 4Extend Your Arms
- Push the handle downwards by extending your arms, focusing on contracting your triceps.
- Keep your elbows close to your head throughout the movement.
Step 5Return to Start
- Slowly return the handle back to the starting position by bending your elbows.
- Maintain control and avoid letting the weight pull your arms up too quickly.
Step 6Repeat
- Perform the exercise for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handle and step away from the cable machine.
- Ensure you maintain good posture as you finish the exercise.

Watch full tutorial video