Cable Standing One Arm Triceps Extension

Description

How to Do Cable Standing One Arm Triceps Extension

1. 1
   Setup

   Attach a single handle to a high pulley cable machine. Stand facing the machine, holding the handle with an overhand grip, and step back slightly to create tension.

2. 2
   Setup

   Position your feet shoulder-width apart, with a slight bend in your knees. Tuck your elbow close to your side, ensuring your upper arm is perpendicular to the floor and your forearm is parallel to the floor.

3. 3

   Exhale as you extend your forearm downwards, straightening your arm completely. Focus on contracting your triceps and keeping your upper arm stationary, moving only at the elbow joint.

4. 4

   Inhale as you slowly return your forearm to the starting position, allowing your triceps to fully stretch. Maintain control of the weight throughout the eccentric phase.

5. 5

   Repeat for the desired number of repetitions on one arm, then switch the handle to your other hand and perform the same number of repetitions.

Tips

• Keep your elbow pinned firmly against your side throughout the entire movement to maximize triceps isolation and prevent shoulder involvement.
• Control both the lowering and extending phases of the movement; avoid using momentum to swing the weight, which diminishes muscle activation.
• Achieve a full lockout at the bottom of the extension to ensure peak contraction of the triceps brachii.
• Engage your core to maintain a stable torso and prevent any unwanted swaying or compensatory movements, especially when lifting heavier loads.

Common Mistakes

• ×Moving the upper arm forward or away from the body reduces triceps isolation; keep your upper arm stationary and your elbow tucked close to your torso.
• ×Using momentum to swing the weight compromises muscle engagement; reduce the weight and focus on a slow, controlled contraction and extension.
• ×Failing to fully extend the arm prevents a complete triceps contraction; ensure you achieve a full lockout at the bottom of the movement to maximize muscle activation.