Exercise guide
Cable Standing High Cross Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets all three heads of the triceps, with a specific emphasis on the long and lateral heads by aligning the cable's line of pull with the muscle fibers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set both cable pulleys to the highest position on the machine.
- Stand in the center of the cable crossover station and cross your arms to grab the left cable with your right hand and the right cable with your left hand.
- Hold the cable ends (rubber stoppers) rather than handles to allow for a more natural wrist position.
- Step back slightly and tuck your elbows into your sides, keeping your chest up and core engaged.
How to do it
- Exhale as you extend both arms diagonally downward and outward until your elbows are fully locked out.
- Squeeze your triceps intensely at the bottom of the movement for a one-second pause.
- Inhale as you slowly return your hands toward the opposite shoulders, stopping when your elbows reach a 90-degree angle.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).
Form checklist
- Keep your upper arms pinned to your ribcage throughout the entire set.
- Maintain a slight forward lean from the hips to ensure the cables don't rub against your body.
- Ensure your wrists remain neutral and do not bend during the extension.
- Avoid using momentum or swinging your shoulders to move the weight.
Pro tips
- Focus on pulling the cables 'apart' at the bottom of the rep to maximize the contraction in the lateral head of the triceps.
- Think about pushing your knuckles toward the bottom corners of the room to ensure full elbow extension.
Make it harder
- Incorporate a 3-second isometric hold at the point of maximum contraction.
- Slow down the eccentric phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable standing high cross triceps extension work?
- The cable standing high cross triceps extension primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable standing high cross triceps extension?
- The cable standing high cross triceps extension uses cable.
- Is the cable standing high cross triceps extension good for beginners?
- The cable standing high cross triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.