Single-arm low cable triceps extension
Benefits Of This Exercise
- The single-arm low cable triceps extension is a great way to build triceps strength and size, as well as improve arm stability, coordination, and balance.
- This exercise helps to develop better muscle control and endurance.
- Focus on proper form by keeping your elbows tucked in close to your body and your arms straight, engaging the core, and keeping your back straight.
- Keep your breathing steady and controlled to get the most out of each rep.
- This exercise can target the medial head of the triceps specifically, and the cable provides continuous tension throughout each rep.
Step by Step Instructions For Single-arm low cable triceps extension
- Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Variation: Another way to perform this exercise is to use the end of a rope attachment.
Warm Up Tips
- Start by grabbing a single handle with your left arm next to the low pulley machine. Turn away from the machine and raise the handle above your head with your palm facing forward.
- Keep your upper arm vertical and your right hand on your left elbow to stabilize it. Lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Use your triceps to raise the single handle back to the starting position.
- Repeat for the recommended number of repetitions.
- Switch arms and repeat the exercise.
Variation: Another way to perform this exercise is to use the end of a rope attachment.Some warm-up tips for the single-arm low cable triceps extension exercise are:
- Start with a few minutes of light cardiovascular exercise, such as jogging or jumping jacks, to increase blood flow and warm up your muscles.
- Perform some dynamic stretches for your triceps, such as arm circles or triceps dips, to loosen up the muscles and increase their flexibility.
- Before starting the exercise, do a few reps with lighter weight to activate your triceps and prepare them for the heavier weight.
- Focus on maintaining proper form throughout the exercise. Keep your elbows tucked in close to your body and your core engaged to avoid straining your shoulders or
Single-arm low cable triceps extension Safety Tips
- Ensure proper form: Keep your upper arm completely vertical and perpendicular to the floor throughout the exercise. This will help target the triceps effectively and avoid unnecessary strain on other muscles.
- Use both hands for elevation: When elevating the single handle above your head, use both hands to ensure stability and prevent any accidental dropping of the handle.
- Keep elbows tucked in: Throughout the exercise, keep your elbows close to your body. This will help isolate the triceps and prevent unnecessary strain on the elbows and shoulders.
- Control the movement: Lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Only the forearms should move, while the upper arms remain stationary. This controlled movement will maximize the effectiveness of the exercise.
- Switch arms: To ensure balanced muscle development, switch arms and repeat the exercise. This will help prevent muscle imbalances and promote overall arm strength.
- Focus on breathing: Breathe in as you lower the resistance and breathe out as you raise the single handle. Controlled breathing will help you maintain focus and maximize your results.
- Start with moderate weights and repetitions: Begin with a weight that allows you to comfortably perform 8-12 repetitions per set. As you progress, you can increase the weight gradually to continue challenging your muscles.
- Engage your core and maintain proper posture: Keep your core