Two-Arm Tricep Cable 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 Two-Arm Tricep Cable Extension is an effective exercise designed to target the triceps, the muscles located at the back of the upper arm. Using a cable machine, you extend both arms downward, keeping your elbows stationary at your sides, and then push the cable attachment away from your body. This movement isolates the triceps, focusing on both the long and lateral heads of the muscle. It provides constant tension throughout the exercise, making it an excellent choice for developing tricep strength and definition. The cable machine is the only required equipment for this exercise.
How to Perform
Begin by attaching a single grip handle to each high pulley on the cable machine. Select your preferred weight on the machine's weight stack.
Grip each handle with an underhand grip (palms facing upwards). Hold the right handle with your left hand and the left handle with your right hand.
Stand in the center of the machine, lifting the handles so that your upper arms are parallel to the floor. Position the handles in front of your face, around ear level. This is your starting position.
Keep your upper arms and body stable, and press the handles outward, extending your arms as far as possible while maintaining control.
Once your arms are fully extended, pause briefly and then return the handles slowly to the starting position, resisting the weight to engage your triceps effectively.
Repeat for the desired number of repetitions, ensuring smooth, controlled movements throughout to maximize muscle engagement and avoid using momentum.
★ 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
Maintain a stable posture throughout the entire exercise by keeping your body and elbows stationary. Ensure your elbows do not shift position at any point.
Only allow your forearms to move as you extend and return the handles, ensuring that the triceps are doing most of the work.
When returning to the starting position, lower the weight slowly and with control, resisting the pull of the cables to fully activate the triceps.
Keep your head upright and eyes focused forward throughout the movement to maintain good posture and alignment.
How Not to Perform
Avoid Moving Your Elbows: Do not allow your elbows to drift forward or outward during the exercise. Keeping them fixed at your sides is essential to isolate the triceps and prevent strain on the shoulder joints.
Don’t Use Momentum: Avoid jerking or swinging your arms to move the handles. This can cause unnecessary strain on your joints and waste energy. Instead, focus on slow, controlled movements to ensure the triceps are fully engaged throughout the range of motion.
Don’t Overextend: While it’s important to fully extend your arms, do not lock your elbows out at the end of the movement. Overextending can put undue pressure on your elbow joints, increasing the risk of injury.
Avoid Shrugging Your Shoulders: Keep your shoulders relaxed and down. Raising your shoulders or tensing them can take the focus off your triceps and lead to tension in the neck and upper back.
Don’t Rush the Return: Do not let the weight drop quickly when returning to the starting position. Lower the weight slowly to maintain constant tension on the triceps, which is key for muscle activation.
Avoid Using Too Much Weight: Using excessively heavy weights can compromise your form and lead to overcompensation from other muscle groups. Choose a weight that allows you to complete the exercise with proper form while still challenging your triceps.
Don’t Look Down: Keep your gaze forward throughout the movement. Looking down can alter your posture, leading to strain in your neck and misalignment of the spine.
Avoid Arching Your Back: Keep your core engaged to prevent your back from arching during the exercise. An arched back can lead to poor posture, reducing the effectiveness of the movement and increasing the risk of 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.
