Low Cable Triceps Extension
The Low Cable Triceps Extension is an effective exercise for toning and strengthening the triceps. It is performed on a seated row machine with a rope attachment. To begin, grab the outside of the rope ends with a neutral grip and position your elbows at a 90 degree angle, with the upper arms perpendicular to the torso. As you exhale, extend the lower arms until they are straight, while keeping the upper arms and elbows stationary. Once you have contracted the triceps, inhale and slowly return to the starting position. Variations can be done using a flat bench and exercise bands or a low pulley at the same level as your head.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Cable
Benefits Of This Exercise
- The Low Cable Triceps Extension is a great way to tone and strengthen the triceps muscles.
- The exercise can be done using a seated row machine, flat bench and exercise bands, or a low pulley.
- It increases muscular endurance and helps build strength in the triceps.
- It also helps improve posture and balance.
- The exercise helps to improve overall arm stability and coordination.
- It is a low impact exercise that is easy to perform and can be done with minimal equipment.
- The exercise can be done in a variety of ways to target different areas of the triceps.
Step by Step Instructions For Low Cable Triceps Extension
- Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Make sure your head is pointing towards the attachment.
- Grab the outside of the rope ends with your palms facing each other (neutral grip).
- Position your elbows so that they are bent at a 90-degree angle and your upper arms are perpendicular to your torso. Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- Exhale and extend your lower arms until they are straight and vertical. Keep your upper arms and elbows stationary throughout the movement. Only the forearms should move. Contract your triceps for a second.
- Inhale slowly and return to the starting position.
- Repeat for the recommended number of repetitions.
Variations: You can perform the same movement using a flat bench and exercise bands or a low pulley that is set at the same level as your head.
Warm Up Tips
- Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- Grab the outside of the rope ends with your palms facing each other (neutral grip).
- Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- As you breathe in slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the same movement using a flat bench and exercise bands or a low pulley that is set at the same level as your head is.
Low Cable Triceps Extension Safety Tips
- Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- Grab the outside of the rope ends with your palms facing each other (neutral grip).
- Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- As you breathe in slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Safety Tips:
- Ensure that the seated row machine is properly set up and in good working condition before starting the exercise.
- Choose an appropriate weight that challenges your triceps without causing strain or discomfort.
- Maintain proper form throughout the exercise by keeping your elbows in and upper arms perpendicular to your torso.
- Do not use excessive momentum or swinging to
Incorporating Into Other Workouts
To incorporate the Low Cable Triceps Extension into your workouts, follow these steps:
1. Set up the seated row machine with the rope attachment and select the desired weight.
2. Lie down face up on the bench of the machine, with your head pointing towards the attachment.
3. Grab the outside of the rope ends with a neutral grip, palms facing each other.
4. Position your elbows at a 90 degree angle, with your upper arms perpendicular to your torso. Keep your elbows in and ensure that your upper arms point towards the ceiling while your forearms point towards the pulley above your head. This is your starting position.
5. Exhale and extend your lower arms until they are straight and vertical. Only the forearms should move, while the upper arms and elbows remain stationary. Contract your triceps hard for a second.
6. Inhale and slowly return to the starting position.
7. Repeat the exercise for the recommended number of repetitions.
Variations:
- You can perform the same movement using a flat bench and exercise bands. Secure the bands under the bench and hold the ends of the bands with your hands, then follow the same steps as above.
- Another variation is to use a low pulley that is set at the same level as your head. Attach a rope or handle to the pulley and follow the same steps as above.
Incorporating the Low Cable Triceps Extension into your workouts will help tone and strengthen your triceps muscles. It