How to perform Cable Triceps Extension with proper form

Starting Position

1. Setup the Cable Machine: Attach a rope or straight bar to the high pulley of a cable machine.
2. Adjust the Pulley: Ensure the pulley is at the highest position.
3. Stand or Sit Close: Position yourself facing the machine, standing or sitting comfortably. Keep your feet shoulder-width apart.

Grip and Arm Position

1. Grip the Handle: Grasp the rope or bar with both hands, palms facing each other (for rope) or facing down (for bar).
2. Elbow Position: Pull the handle down so your elbows are bent at about 90 degrees and tucked next to your body.

Execution

1. Start the Movement: Engage your core and ensure your back is straight.
2. Extend the Arms: Push the handle downwards by straightening your arms, keeping your elbows close to your torso.
3. Full Extension: Continue until your arms are fully extended without locking your elbows.

Return Movement

1. Controlled Return: Slowly return to the starting position, keeping tension on the triceps.
2. Avoid Swinging: Maintain control and avoid using momentum; keep your elbows stationary.

Common Mistakes

• Flaring Elbows: Ensure elbows stay close to the body throughout the movement.
• Locking Elbows: Avoid fully locking out your elbows to prevent injury.
• Using Too Much Weight: Focus on control rather than lifting heavier weights.

Tips

• Keep your wrists in a neutral position.
• Maintain a slight bend in your knees for stability.
• Focus on the contraction of the triceps during the extension.

By following these guidelines, you can perform the Cable Triceps Extension effectively and safely.