Cross-body cable angle that lights up the lateral triceps head.
Keep your elbow glued to your ribcage and core braced so you don't rotate.
Extending one arm across your body and out to the side puts the triceps under cable tension at an angle nothing else in your programme uses, with the lateral head, the outer sweep of the arm, front and centre. Working one arm at a time means strict reps and no strong side carrying a weak one. Your core has to brace against the rotation too, that is part of the deal.
The cross body line of pull biases the outer, lateral head of the triceps and loads the muscle from a fresh angle. It is a finishing and detail exercise that complements pushdowns and overhead work rather than replacing them.
Very little. The lever is long, the position is strict, and any extra load immediately turns into shoulder swing and torso rotation. Light stack, clean line, full lockout, hard squeeze.
The cable is rotating you because you are not braced. Set your feet wide, lock your ribs down, and keep the working elbow welded to your ribcage. If it still twists, drop a pin or two.
