One Arm Low Pulley Triceps Extension

To perform this exercise, use the handle attached to the lower pulley cable. Grab the handle with your left hand. Step away from the machine, holding the handle in a straightened arm, as shown in the figure. If necessary, help yourself with your other hand in order to raise the handle directly above your head. The palm of the working hand should be facing forward. The part of the arm from the shoulder to the elbow should be perpendicular to the floor. Place the right (free) hand on the left elbow to keep the working hand stationary. This will be your starting position. The part of the arm from the shoulder to the elbow should be next to the head and perpendicular to the floor. The elbow is directed towards the body. As you inhale, lower your hand in a semicircular path behind your head. Keep moving until your forearm touches your biceps. Hint: part of the arm from the shoulder to the elbow remains motionless, the movement is performed only by the forearm. As you exhale, return your arm to its original position, straightening your elbow, straining your triceps. Complete the required number of repetitions. Change your hand and repeat the exercise. Variations: You can also do this exercise using a rope handle.