Single-Arm Cross-Body Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Cross-Body Extension is an isolation exercise that primarily targets the triceps, with secondary engagement of the shoulders. Performed using a cable machine, the exercise involves extending one arm across the body in a controlled, diagonal motion, which activates the triceps to straighten the elbow. The shoulder muscles assist in stabilizing the arm during the movement. This exercise helps improve triceps strength and definition while also challenging shoulder stability. It is effective for isolating the triceps and can be incorporated into a workout routine focusing on upper body strength.
How to Perform
Set up the Cable Machine:
Attach a single handle to the low pulley of the cable machine.
Adjust the weight according to your strength level.
Starting Position:
Stand facing the cable machine, with your feet shoulder-width apart.
Grasp the handle with one hand using a neutral grip (palm facing inward).
Take a step back to create tension in the cable, and stand upright with a slight bend in your knees. Engage your core for stability.
Position Your Arm:
Extend your working arm straight in front of you, parallel to the ground, with a slight bend in the elbow.
Keep your other hand relaxed by your side or on your hip for balance.
Initiate the Movement:
Slowly pull the handle across your body in a controlled motion, aiming for a diagonal line that crosses the midline of your body.
As you pull, focus on fully extending your arm at the elbow, engaging your triceps to straighten the arm.
Maintain Shoulder and Core Stability:
Throughout the movement, keep your shoulder stable and avoid any jerky motions.
Keep your core engaged to maintain posture and balance.
Finish the Extension:
Continue the motion until your arm is fully extended across your body, slightly reaching the side of your hip or slightly beyond, depending on your range of motion.
Return to Starting Position:
Slowly reverse the motion, bringing your arm back to the starting position in a controlled manner.
Keep the movement smooth and resist the cable’s pull as you return to the initial position.
Repeat and Switch Sides:
Perform the desired number of repetitions on one side before switching to the other arm.
Ensure both sides are worked equally.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set up a cable machine with a single handle attachment at the low pulley.
Grasp the handle with a neutral grip (palm facing inward) and step back to create tension.
Stand with feet shoulder-width apart, core engaged, and slight bend in the knees.
Extend your working arm straight in front of you, keeping a slight bend in the elbow.
Pull the handle diagonally across your body, fully extending your arm and engaging your triceps.
Keep your shoulder stable and avoid swinging the arm during the movement.
Maintain core stability throughout to prevent excessive torso movement.
Slowly return the arm to the starting position, resisting the pull of the cable.
Perform the movement in a controlled and deliberate manner to maximize triceps activation.
Repeat for the desired number of reps, then switch to the other arm.
How Not to Perform
Avoid Using Momentum:
Do not swing your arm or use your body to help the movement.
Keep the movement slow and controlled to fully isolate the triceps.
Do Not Overextend Your Arm:
Do not force your arm beyond its natural range of motion.
Overextending can lead to strain on your elbow and shoulder joints.
Avoid Shrugging Your Shoulders:
Keep your shoulders relaxed and avoid shrugging them as you extend your arm.
Engaging your shoulders improperly can take focus away from the triceps and strain the shoulder muscles.
Do Not Let Your Elbow Flare Out:
Keep your elbow close to your body throughout the movement.
Flaring the elbow out can shift the focus from the triceps to other muscles, reducing the exercise's effectiveness.
Do Not Use Excessive Weight:
Avoid selecting a weight that’s too heavy, as it may cause you to lose control of the movement.
Choose a manageable weight that allows you to focus on proper form and controlled extension.
Avoid Arching Your Back:
Do not arch your lower back during the movement, as it can lead to instability and unnecessary strain.
Keep your core engaged to maintain proper posture and avoid overextension in the lower back.
Do Not Rush Through Reps:
Avoid performing the exercise too quickly.
Take your time with each rep to fully extend your arm, hold the contraction, and then return smoothly.
Avoid Using Too Much Arm Swing:
Resist the urge to use your arm’s natural swing to get the weight across your body.
Focus on the triceps doing the work rather than letting the weight swing freely.
Do Not Perform the Exercise with a Locked Elbow:
Keep a slight bend in your elbow, even at the full extension, to avoid locking your joint and placing unnecessary pressure on it.
Do Not Forget to Stabilize Your Core:
Avoid neglecting your core stability.
Engaging your core helps prevent excess movement in your torso and keeps the focus on your triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
