Arms
High-Cable Cross Tricep Extention - NB
A sophisticated cable variation designed to optimize triceps alignment and minimize elbow joint stress.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.