Cable One Arm High Pulley Overhead Tricep Extension

Description

How to Do Cable One Arm High Pulley Overhead Tricep Extension

1. 1
   Setup

   Stand facing away from a high pulley cable machine, positioning yourself a few feet back to create tension.

2. 2
   Setup

   Grab a single-handle attachment with one hand, palm facing forward, and extend that arm straight overhead, keeping your elbow close to your head.

3. 3

   Keeping your upper arm stationary and elbow pointed forward, slowly extend your forearm overhead until your arm is fully straight, contracting the tricep.

4. 4

   Control the weight as you slowly return your forearm to the starting position, allowing your tricep to stretch fully at the bottom of the movement.

5. 5

   Complete the desired number of repetitions on one arm, then switch hands and repeat the movement with the other arm.

Tips

• Keep your elbow stable and pointed forward throughout the movement; the only joint moving should be your elbow to maximize triceps isolation.
• Focus on the mind-muscle connection by actively squeezing your tricep at the top of the extension and feeling the stretch at the bottom.
• Control the negative (eccentric) phase of the movement, resisting the cable's pull as you lower the weight to enhance muscle growth.
• Engage your core to maintain a stable torso and prevent any rocking or swaying, ensuring all effort is directed to the triceps.

Common Mistakes

• ×Flaring the elbow out to the side reduces triceps isolation; keep your elbow tucked in and pointed forward throughout the extension.
• ×Using too much weight compromises form and involves other muscles; select a weight that allows for strict movement and a full range of motion.
• ×Shortening the range of motion limits triceps development; ensure you fully extend your arm at the top and get a deep stretch at the bottom.