Cable Standing One Arm Triceps Extension

The Cable Standing One Arm Triceps Extension is a phenomenal exercise that primarily targets the triceps, which are the muscles on the back of your upper arm. This exercise is commonly performed using a cable machine, with adjustable weight resistance, making it suitable for both beginners and advanced individuals. To perform this exercise, you start by standing facing away from the cable machine, with your feet shoulder-width apart and your knees slightly bent for balance. Grab the cable handle with an overhand grip using one hand and bring it up behind your head, keeping your upper arm stationary. Your elbow should be bent at a 90-degree angle, pointing towards the ceiling. From this starting position, engage your triceps and extend your forearm by straightening your elbow, while keeping the upper arm and shoulder still. Focus on contracting your triceps fully at the end of the movement before slowly returning to the starting position. The Cable Standing One Arm Triceps Extension offers several benefits. Firstly, it strengthens and tones the triceps, helping to build upper arm definition. Additionally, it improves triceps muscle endurance, allowing you to perform daily activities more efficiently. Make sure to maintain proper form throughout the exercise by keeping your core engaged, shoulders back and down, and avoiding excessive swinging or using momentum. Start with a weight that challenges you but allows for proper execution, and gradually increase the resistance as you become more comfortable with the movement. Incorporate the Cable Standing One Arm Triceps Extension into your arm or upper body workout routine, performing 2-3 sets of 8-12 reps per arm. Remember to rest for 1-2 minutes between sets to allow for adequate recovery. As always, listen to your body and modify or discontinue any exercise that causes pain or discomfort. Keep challenging yourself to achieve your fitness goals and enjoy the burn!

Instructions

• Stand facing away from a cable machine with your feet shoulder-width apart and your knees slightly bent.
• Grasp the handle of the cable machine with one hand and extend your arm straight overhead.
• Keep your elbow close to your head and lower the handle behind your head in a controlled manner, feeling a stretch in your triceps.
• Pause briefly at the bottom of the movement and then return to the starting position by extending your arm back overhead.
• Repeat for the desired number of repetitions and then switch to the other arm.

Tips & Tricks

• Focus on maintaining proper form throughout the movement.
• Engage your core muscles to stabilize your body.
• Start with a weight and resistance level that challenges you, but allows for proper execution.
• Ensure that your elbow stays close to the side of your head throughout the movement.
• Control the movement during both the lifting and lowering phases.
• Include a variety of triceps exercises in your workout routine to target the muscle from different angles.
• Start with a warm-up to prepare your muscles and joints for the exercise.
• Breathe consistently throughout the movement, exhaling as you extend your arm.
• Avoid excessive swinging or using momentum to lift the weight.
• Gradually increase the weight or resistance over time to continue challenging your muscles.