Standing overhead one-arm cable triceps extension


Exercise details

  • Target muscle: Triceps brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Attach a stirrup (handle) to a cable pulley that is a little lower than chest high.
  2. Grasp the stirrup with one hand and press it up, over your head.
  3. Turn away from the pulley, lean a little forward, stagger your feet for balance, and lower your hand behind your back.
  4. Your elbow should be raised high, the cable should be pulled taut, and you should be feeling a stretch in your triceps brachii.

Execution

  1. Keeping your elbow close to your head, exhale as you raise the stirrup over your head by extending your elbow.
  2. Inhale as you flex your elbow to lower the stirrup towards the starting position until you feel a mild stretch in your triceps brachii.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat the exercise with your opposite arm.

Comments and tips

  • Keep your elbow close to your head.
  • Keep your body and upper arm still. Only your forearm should move.
  • You can use either a pronated or supinated grip.

Standing overhead cable triceps extension video


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