Muscle Ventures Video Analysis

The variety of exercises that you can perform on the Free Motion Cable Crossover machine is endless. The forward lunge with tricep exension that we examine in this video analysis (Quicktime, 11.1 MB) is just one of many. It focuses on the triceps and legs. However, do not overlook this exercise's ability to strengthen the core as it is truly a full body exercise.

To set up the cable cross for the lunge with triceps extension, just raise the arms to the full vertical position. This exercise takes two separate exercises and combine them in a coordinated fashion. Let's start with the lunge. Bud Gibson and I (Nancy) demonstrate the finish position of a properly executed lunge in photos 2 and 4 in the strip at left.

As we demonstrate, a lunge that is executed properly requires a split stance (one foot in front of the other) that is wide enough to protect the front knee when you lower your body towards the ground. Ideally, your front knee should stay in line with your ankle when you are in the low position (Bud's knee is slightly to the side in Photo 2; coordinating all these steps is hard). You do not want your knee in front of your toes when in the low position as this can cause unnecessary stress on the joint. You should remain on the ball of your back foot at all times. Although this requires more balance it will allow you to bend your back knee and lower it towards the floor. Toes on both feet should be facing forward throughout the exercise.

Your torso should remain upright through the duration of the movement. This requires the abs to stabilize and increases the difficulty of the exercise.

Now let's look at arm position. As you can see in photos 1 and 3 in the strip at left, the overhead tricep begins with elbows at ear level. Your upper arm should remain steady through the exercise. When you extend the arm all movement occurs at the elbow joint as you flex the tricep.

Now, let's put the two together. As you can see from the video and the strip of photos at left, we are adding a step to our lunge. This also increases the difficulty of the exercise. As we lunge forward we simultaneously extend our arms to incorporate the tricep. Make sure to squeeze the tricep when the arm is fully extended. As we step back into the fully upright position we bend the arm at the elbow. As stated earlier the upper arm remains steady. This ensures that the tricep is not getting any help from the shoulders or lats.

Additional Links

For additional tricep variations visit Bodybuilding.com and additional information on lunging can be found here.