Cable One Arm High Pulley Overhead Tricep Extension
Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.
Description
A strength training exercise targeting the triceps. The user extends one arm overhead while holding onto a high cable pulley.
How to Do Cable One Arm High Pulley Overhead Tricep Extension
- 1Setup
Stand facing away from a high pulley cable machine, positioning yourself a few feet back to create tension.
- 2Setup
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
Keeping your upper arm stationary and elbow pointed forward, slowly extend your forearm overhead until your arm is fully straight, contracting the tricep.
- 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
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.
Variations
Cable Rope High Pulley Overhead Tricep Extension
Sculpt and strengthen your triceps with the Cable Rope High Pulley Overhead Tricep Extension.
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
Cable Overhead Single Arm Triceps Extension (rope attachment)
Sculpt and strengthen your triceps with the single-arm overhead cable extension. Isolate muscle for definition and power.
Cable High Pulley Overhead Tricep Extension
Sculpt strong triceps with the Cable High Pulley Overhead Tricep Extension. Extend your arms overhead to isolate and build impressive upper arm definition.
Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
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Cable Pushdown
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Cable Lying Triceps Extension (with Rope)
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Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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