Cross body tricep extensions are a great exercise to target your triceps. Here's how to perform them correctly:
Proper Form and Technique
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Starting Position: Hold a dumbbell in one hand. Stand with your feet shoulder-width apart, maintaining a stable posture. Your core should be engaged.
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Elbow Placement: Extend your arm upward, keeping your elbow close to your head and pointing straight towards the ceiling. This is crucial for isolating the triceps.
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Controlled Movement: Keeping your upper arm stationary and close to your head, lower the dumbbell behind you by bending your elbow, keeping it locked in place. The movement should only come from your elbow joint.
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Full Range of Motion: Lower the weight until you feel a stretch in your triceps. Then, extend your arm back to the starting position, using controlled movements to avoid momentum.
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Repetition and Sets: Perform the desired number of repetitions (e.g., 8-12) on one side before switching to the other. Complete the recommended number of sets for optimal results.
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Maintaining Proper Posture: Throughout the exercise, maintain good posture. Avoid leaning or arching your back; this can reduce the effectiveness of the exercise and increase your risk of injury.
Key Points to Remember (based on provided video snippet):
- Maintain shoulder and elbow position throughout the exercise.
- Control the load throughout the movement, both during the lowering and lifting phases.
Variations
You can modify this exercise with different equipment, such as resistance bands or cables. The core principles of controlled movement and maintaining proper form remain consistent.
