Cable Cross Triceps Extension
oec:cable-cross-triceps-extension
A triceps isolation exercise performed using dual crossed high cables to extend the elbows along the natural line of the upper arms.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Cross-Cable Triceps Extension, Dual Cable Cross Triceps Extension, High Cable Cross Tricep Extension, Cross-Over Triceps Extension, High-Cable Cross Tricep Extention - NB
How to do it
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.
Movement
- 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
- Drifting the shoulders forward and backward during reps.
- Keep the upper arms stationary; movement should only occur at the elbow joint.
- Letting the elbows flare excessively out of line with the cable angle.
- Align your upper arm angle directly with the direction of the cable line of pull.
Safety
- Do not hyperextend the elbows abruptly under heavy loads.
Muscles
Joints
- Elbow: Extension, Flexion
- Shoulder: Isometric stabilization
Details
- Movement
- Elbow extension isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Triceps Pushdown
- substitute for Cable Cross-Body Triceps Extension
- substitute for Cable Rope Triceps Pushdown
- substitute for Cable Triceps Pushdown
Sources
- wger: High-Cable Cross Tricep Extention - NB, by JackSparrow (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.