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Cable One Arm Tricep Extension

 

The tricep extension is a single-joint exercise that targets the triceps, the muscles on the back of your upper arm. Benefits of the tricep extension exercise include its isolation effect, convenience and variety.

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  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand) grip.

  2. You should be standing directly in front of the weight stack.

  3. Now pull the handle down. So that your upper arm and elbow are locked in to the side of your body.

  4. Your upper arm and forearm should form an angle less than 90-degrees. One leg in front of you and the other one back for better balance.

  5. This will be your starting position.

  6. As you contract the triceps, move the single handle attachment down to your side until your arm is straight.

  7. Breathe out as you perform this movement.

  8. Only the forearms should move. Your upper arms should remain stationary at all times.

  9. Hold for a second in this contracted position.

  10. Slowly return the handle to the starting position.

  11. Repeat for the recommended amount of repetitions.

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