Cable One Arm Tricep Extension

What is Cable One Arm Tricep Extension? The cable one arm tricep extension is a strength training exercise that targets the triceps muscles in the upper arms. This exercise is performed using a cable machine with a single handle attachment.

Tutorial

1. Stand facing away from the cable machine with your feet shoulder-width apart.
2. Grasp the handle with one hand and raise your arm overhead, keeping your elbow close to your head.
3. Slowly extend your arm, fully straightening it while keeping your elbow stationary.
4. Hold for a second at the top of the movement, then return to the starting position.
5. Repeat for the desired number of repetitions before switching arms.

Common Mistakes

• Using momentum: Avoid swinging your arm to lift the weight as this reduces the effectiveness of the exercise.

• Arching the back: Keep your core engaged and back straight throughout the movement to prevent strain on the lower back. - Not fully extending the arm: Make sure to fully straighten your arm at the bottom of the movement to fully engage the triceps.

Tips for Better Results

• Use a challenging weight that allows you to perform 8-12 repetitions with proper form. - Focus on the mind-muscle connection by consciously contracting the triceps throughout the movement. - Control the weight on the way down to maximize muscle engagement and prevent injury.

Muscles Worked The cable one arm tricep extension primarily targets the triceps brachii muscle, specifically the long head of the triceps. Additionally, this exercise engages the lateral and medial heads of the triceps to a lesser extent.