Cable Standing One Arm Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Standing One Arm Triceps Extension is a focused exercise designed to target the triceps, with secondary activation of the shoulders. Performed using a cable machine, this exercise involves standing while extending one arm backward to fully engage the triceps. The movement helps isolate the triceps while also engaging the shoulder muscles for stability and control. By adjusting the cable machine's resistance, you can progressively increase intensity, making it an effective exercise for strengthening and toning the triceps. It’s ideal for those looking to enhance arm strength and definition, as well as improve overall shoulder stability.
How to Perform
Position yourself by holding the cable handle with one hand, ensuring your palm is facing downward. Step away from the cable machine until there is sufficient tension on the cable.
Align your elbow close to your side, keeping your upper arm stationary. Gradually extend your arm behind you, fully straightening it while focusing on contracting the triceps to power the movement.
Pause briefly at the peak of the extension, maintaining control of the cable and the arm position.
Return your arm slowly to the starting position, ensuring that the movement is controlled and you avoid any jerking or sudden motions.
Repeat the motion for the desired number of repetitions. After completing the set, switch to the other arm and repeat the same steps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Elbow Placement: Keep your elbow positioned near your torso, ensuring that it remains stationary throughout the movement. The only motion should occur at the elbow joint. A common mistake is moving the entire arm, which can strain the shoulder and shift the focus away from the triceps.
Controlled Execution: Perform each rep with a smooth, deliberate motion. Avoid letting the cable snap back quickly after extending your arm, as this could strain your muscles. Instead, focus on slowly returning your arm to the starting point, which helps maintain tension on the triceps for the entire range of motion.
Choosing the Right Resistance: Select a weight that allows you to maintain proper form throughout the exercise. Using a weight that's too heavy can compromise your technique, reducing the effectiveness of the exercise and potentially increasing the risk of injury.
How Not to Perform
Avoid Overextending the Arm: Don’t extend your arm too far behind your body, as this can place unnecessary strain on your shoulder. Keep the movement controlled and within a comfortable range to target the triceps effectively.
Keep the Elbow Stationary: Make sure your elbow stays close to your body and does not move forward or backward. A common mistake is allowing the elbow to flare out or shift too much, which reduces the focus on the triceps and can stress the shoulder.
Don't Use Momentum: Avoid using any swinging or jerking motions to complete the extension. Letting the weight "snap" back or using momentum to push through the movement will reduce muscle engagement and increase the risk of injury. Instead, control both the pushing and returning phases of the exercise.
Choose the Right Weight: Don’t use too much weight, as it can compromise your form and technique. Using a weight that is too heavy can lead to overcompensation by other muscles and reduce the efficiency of the exercise. Pick a weight that allows you to perform the exercise with full control and proper form.
Maintain Proper Posture: Don’t lean or twist your torso during the movement. Keep your core engaged to stabilize your body and ensure that the focus remains on the triceps. If you find yourself leaning or twisting, you might be using too much weight or not fully engaging your core.
Avoid Locking the Elbow: Don’t fully lock out your elbow at the top of the extension. While it's important to fully extend your arm, locking the elbow can strain the joint and cause discomfort. Stop just short of locking to keep continuous tension on the triceps.
Focus on Muscle Activation: Don’t just go through the motions. Actively focus on contracting your triceps as you extend your arm, and ensure that your triceps are the primary muscle doing the work. This mental focus will help to maximize muscle engagement and reduce energy wasted on unnecessary muscle groups.
Don't Rush the Repetitions: Avoid rushing through the exercise in an attempt to complete more reps. Focus on quality over quantity by performing each rep slowly and with control to maximize muscle engagement and avoid fatigue too early.
Minimize Shoulder Involvement: Don’t allow the shoulders to take over the movement. If you notice your shoulder muscles becoming more engaged, it may mean that you're not isolating the triceps properly. Keep your shoulder stable and avoid shrugging or raising it during the movement.
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.
