High-Cable Cross Tricep Extension Guide
Master the high-cable cross tricep extension with our expert guide to maximize arm growth and improve elbow health.
How to Perform
- Set the dual cable pulleys to the highest position and remove all handles to grip the rubber stopper balls directly.
- Stand centrally between the pulleys and reach across your body to grab the left cable with your right hand and the right cable with your left hand.
- Retract your shoulder blades and take a small step back to create tension, keeping your elbows tucked at your sides.
- Extend both arms downward and outward at a 45-degree angle until your elbows are fully locked out.
- Squeeze the triceps at the bottom of the movement for one second while maintaining a neutral spine.
- Slowly return the hands to the starting position near the opposite shoulders, resisting the weight on the way up.
Common Mistakes
- Allowing the elbows to drift forward or away from the torso during the extension.
- Using excessive weight that causes the shoulders to shrug or core to collapse.
- Failing to reach full lockout at the bottom of the rep.
- Leaning too far forward instead of maintaining a tall, stable posture.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Rear Deltoids
- Lower Trapezius
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms