Cable Standing Single Arm Horizontal Triceps Extension

Description

How to Do Cable Standing Single Arm Horizontal Triceps Extension

1. 1
   Setup

   Attach a single handle to a high pulley on a cable machine and stand facing away from the machine.

2. 2
   Setup

   Grab the handle with one hand, palm facing down, and step forward to create tension in the cable. Position your upper arm parallel to the floor, elbow bent at 90 degrees, and your hand near your opposite shoulder.

3. 3

   Keeping your upper arm stationary and parallel to the floor, extend your elbow to push the handle straight forward until your arm is fully extended. Exhale as you extend.

4. 4

   Slowly and with control, allow the handle to return to the starting position by bending your elbow back to 90 degrees. Inhale during this eccentric phase.

5. 5

   Complete all desired repetitions on one arm before switching to the other arm, maintaining the same form throughout.

Tips

• Maintain a stable core by bracing your abdominal muscles throughout the movement to prevent torso rotation and maintain overall stability.
• Actively squeeze your triceps at the very top of the extension to maximize the muscle contraction and improve triceps definition.
• Control the eccentric (lowering) phase of the movement, resisting the weight as your arm returns to the starting position to enhance muscle growth.
• Keep your elbow pointed straight ahead and in line with your shoulder, ensuring it does not drop or flare out during the extension.

Common Mistakes

• ×Swinging the body or shoulder to move the weight rather than isolating the triceps; reduce the weight and focus on keeping your torso still to fix this.
• ×Letting the upper arm drop or move during the extension; keep your upper arm parallel to the floor and your elbow stationary to effectively target the triceps.
• ×Not fully extending the arm at the end of the movement; ensure a complete lockout at the elbow to achieve full triceps contraction.