Triceps Extension - Cable One Arm Supinated
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength High Low Cable Machine Pull Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps. The cable keeps tension on the muscle throughout the range of motion.
Stand upright with your feet shoulder-width apart by a high pulley machine. Grasp a cable single handle with your right hand, underhand (supinated) grip. Keep your right elbow close to your body with your elbow bent so that the handle is by your chin. This is your starting position. Pull the handle down by extending your elbow, working the tricep muscle. Keep your upper arm stationary. The handle will move in an arc to your waist. Inhale during this movement. Slowly let the cable pull the handle back to the starting position. Exhale during this movement. Grasp a cable single handle with your right hand, underhand (supinated) grip. Keep your right elbow close to your body with your elbow bent so that the handle is by your chin. Repeat for the recommended number of repetitions. Stand upright with your feet shoulder-width apart by a high pulley machine. Grasp a cable single handle with your left hand, underhand (supinated) grip. Keep your left elbow close to your body with your elbow bent so that the handle is by your chin. This is your starting position. Pull the handle down by extending your elbow, working the tricep muscle. Keep your upper arm stationary. The handle will move in an arc to your waist. Inhale during this movement. Slowly let the cable pull the handle back to the starting position. Exhale during this movement. Grasp a cable single handle with your left hand, underhand (supinated) grip. Keep your left elbow close to your body with your elbow bent so that the handle is by your chin. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Stand upright, gripping a cable handle in your right hand, supinated grip. Your right arm is close by your side, handle by your chin.
Stand upright with your feet shoulder-width apart by a high pulley machine. Grasp a cable single handle with your right hand, underhand (supinated) grip. Keep your right elbow close to your body with your elbow bent so that the handle is by your chin. This is your starting position.
Step 2
Extend your elbow lowering the handle in an arc to your waist, without moving your upper arm.
Pull the handle down by extending your elbow, working the tricep muscle. Keep your upper arm stationary. The handle will move in an arc to your waist. Inhale during this movement.
Step 3
Return the handle to the starting position.
Slowly let the cable pull the handle back to the starting position. Exhale during this movement. Grasp a cable single handle with your right hand, underhand (supinated) grip. Keep your right elbow close to your body with your elbow bent so that the handle is by your chin. Repeat as required.
Step 4
Stand upright, gripping a cable handle in your left hand, supinated grip. Your left arm is close by your side, handle by your chin.
Stand upright with your feet shoulder-width apart by a high pulley machine. Grasp a cable single handle with your left hand, underhand (supinated) grip. Keep your left elbow close to your body with your elbow bent so that the handle is by your chin. This is your starting position.
Step 5
Extend your elbow lowering the handle in an arc to your waist, without moving your upper arm.
Pull the handle down by extending your elbow, working the tricep muscle. Keep your upper arm stationary. The handle will move in an arc to your waist. Inhale during this movement.
Step 6
Return the handle to the starting position.
Slowly let the cable pull the handle back to the starting position. Exhale during this movement. Grasp a cable single handle with your left hand, underhand (supinated) grip. Keep your left elbow close to your body with your elbow bent so that the handle is by your chin. Repeat as required.