Cable One Arm High Pulley Overhead Tricep Extension

Description

How to do Cable One Arm High Pulley Overhead Tricep Extension

1. 01
   Setup

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

2. 02
   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. 03

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

4. 04

   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. 05

   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.