Cable Concentration Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Concentration Tricep Extension is an isolation exercise designed to target the triceps. Using a cable machine, this movement focuses solely on the tricep muscles, with no secondary muscle groups involved. The exercise is performed by attaching a rope or handle to the cable machine, adjusting the weight, and extending the arm fully, isolating the tricep for maximum contraction. The controlled motion helps improve muscle definition and strength in the triceps. This exercise can be a valuable addition to a workout routine for those seeking to build or tone the triceps with precision and focus.
How to Perform
Begin by attaching a single grip handle to the high pulley on a cable machine, then select your preferred weight on the stack.
Stand facing the machine and grasp the handle with an underhand grip (palm facing up) using your right hand.
Position yourself so that your left side is facing the machine, and drop your left knee to the ground.
Ensure that your right thigh is parallel to the floor, as it will act as a stable support during the exercise.
Place the back of your right elbow (the lower part of your tricep) against your inner right thigh. This will be your starting position.
With your body held steady, begin extending your right arm, pushing the handle downward and fully contracting your tricep at the bottom of the movement.
Slowly return the handle to the starting position, maintaining control and resisting the weight as you lower it.
Repeat the movement for the desired number of repetitions, focusing on controlled motion and squeezing the triceps at the peak of each extension.
Tips
The focus of this exercise should be on the muscle's stretch and contraction, rather than lifting heavy weights. Choose a lighter weight to ensure better control and a stronger muscle pump.
Make sure to squeeze the triceps hard at the peak of each repetition to maximize the engagement and effectiveness of the exercise.
As a general guideline, always start with the weaker side of your body. For most individuals, this will be the left tricep, so begin with the left arm before working the right.
How Not to Perform
Avoid Using Momentum: Do not rely on jerky movements or swinging your arm to extend the weight. This can lead to unnecessary strain and reduces the effectiveness of the exercise. Focus on controlled, deliberate movements to keep the emphasis on the triceps.
Don't Overload the Weight: Using too heavy a weight can compromise form and make it harder to focus on the muscle contraction. Choose a manageable weight that allows you to perform the movement with proper form and control.
Don’t Let Your Body Shift: Keep your body stable and avoid rotating your torso or shifting your hips. Any movement outside of the triceps will reduce the muscle’s engagement and may increase the risk of injury, especially in the shoulder area.
Avoid Elbow Flare: Do not let your elbow drift away from your body during the extension. Keep the elbow close to your side to ensure that the triceps are fully activated and the focus remains on the target muscle.
Don't Rush the Reps: Avoid speeding through the exercise. Perform each repetition slowly and with control to fully activate the triceps during both the concentric (extension) and eccentric (return) phases.
Don’t Let Your Support Thigh Move: Your thigh should remain stationary as it supports your elbow. Allowing the thigh to move or lose contact with the elbow will reduce the stability needed to isolate the triceps and could lead to awkward compensations.
Don’t Hyperextend: Avoid overextending your arm at the bottom of the movement. This can place undue stress on the elbow joint. Keep the movement within a comfortable range of motion that fully activates the triceps without straining the joint.
Avoid Holding Your Breath: Make sure to breathe consistently throughout the exercise. Holding your breath can increase intra-abdominal pressure and make the exercise more difficult, potentially causing discomfort or injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
