Standing Cable Low Pulley One-Arm Overhead Triceps Extension

Differentiation: Mechanics

This variation of a Overhead Triceps Extension is unique from other Overhead Triceps Extension exercises. Here is how: you use a cable machine. The machine eliminates the need to focus on maintaining balance, (like you would need to do when performing a Standing Triceps Extension with a Barbell or dumbbells). | Not focussing on balancing allows you to intently focus on each contraction of your triceps. You perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus on developing each tricep individually. Finally,you set the machine's pulley low. This setting creates a longer range of motion | for your triceps. Following this longer range of motion increases their overall strength.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its lowest setting, closest to the floor.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Grasp the handle attachment - using an overhand grip.

6) Stand with feet shoulder-width apart.

7) Hold the handle at head - height, behind your neck, with your elbow bent at a 90-degree angle.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while flexing your tricep as you push the cable-handle directly upwards

3) This is the ending position.

4) ...until your arm is nearly fully extended and pointed overhead.

5) Squeeze your tricep and hold this position for a count of two seconds.

6) Then, inhale while allowing the handle to retract downward to the starting position using a slow and controlled movement.

7) More detail shown here.

8) Repeat reps for a full set using that arm.

9) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm stationary and focus on only moving your forearm.

Keep your back straight and try not to swing your torso. This will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbow inward, which will concentrate the maximum amount of potential effort in the triceps, allowing for maximum effectiveness.

Your upper arm should be roughly perpendicular to the floor.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.

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