{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Cross-Cable Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Dual Cable Cross Triceps Extension",
      "kind": "common"
    },
    {
      "text": "High Cable Cross Tricep Extension",
      "kind": "common"
    },
    {
      "text": "Cross-Over Triceps Extension",
      "kind": "common"
    },
    {
      "text": "High-Cable Cross Tricep Extention - NB",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "anconeus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1298"
  },
  "id": "oec:cable-cross-triceps-extension",
  "instructions": {
    "setup": [
      "Set two cable pulleys at or slightly above head height without handles (or with single D-handles).",
      "Stand centered between the pulleys facing away from the stacks, cross your arms to grasp the left cable with your right hand and the right cable with your left hand.",
      "Step slightly forward into a stable hip-width stance, allowing your upper arms to align with the angle of the cables at your sides."
    ],
    "steps": [
      "Lock your upper arms in place pinned slightly forward and outward from your torso.",
      "Extend both elbows downward and slightly outward along the path of the cables until your arms are fully locked out.",
      "Squeeze your triceps firmly at peak contraction for a brief pause.",
      "Control the weight back under tension by flexing your elbows until your forearms pass roughly ninety degrees."
    ],
    "breathing": "Exhale as you extend your elbows into lockout; inhale as you return to the flexed position.",
    "cues": [
      "Lock your elbows in space.",
      "Push down and out along the cables.",
      "Control the stretch at the top."
    ],
    "common_faults": [
      {
        "fault": "Drifting the shoulders forward and backward during reps.",
        "correction": "Keep the upper arms stationary; movement should only occur at the elbow joint."
      },
      {
        "fault": "Letting the elbows flare excessively out of line with the cable angle.",
        "correction": "Align your upper arm angle directly with the direction of the cable line of pull."
      }
    ],
    "safety": {
      "precautions": [
        "Do not hyperextend the elbows abruptly under heavy loads."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Cross Triceps Extension",
  "previous_ids": [
    "oec:high-cable-cross-tricep-extention-nb"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: High-Cable Cross Tricep Extention - NB",
        "url": "https://wger.de/en/exercise/1298/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JackSparrow"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-triceps-pushdown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-cross-body-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-rope-triceps-pushdown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-triceps-pushdown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A triceps isolation exercise performed using dual crossed high cables to extend the elbows along the natural line of the upper arms."
}