Triceps Extension on the upper block with one arm
Reps10 times
Calories burned144 kcal
LevelBeginner
Changing duration and load is available in our application
Stand up to the cable machine. Grab the handle as shown in the picture. The palm is directed upwards, the hand makes an angle of 90 ° with the body. Pull the cable down slowly. The palm should not rotate in the direction of movement. Hold your hand in the lower position for 1-2 seconds.
How to perform the exercise
10 times
144 kcal
Control your movement and do not rush.
01
Start position
Stand at the cable machine and take the handle so the palm faces up and the arm forms a 90-degree angle with your body.
02
Pushdown
Slowly pull the cable down, without rotating the palm during the movement.
03
Hold
Hold the bottom for 1–2 seconds.
04
Control
Keep the shoulder still; only the forearm moves.
05
Return
Slowly return to the start and switch sides.
Variants
Beginner
Use light weight with support.
Middle
Work with a moderate weight through a full range.
Professional
Increase the weight and the bottom hold.
Which muscles are working
Triceps and chest
Benefits of the exercise
Strength
Isolates each triceps independently.
Balance
Evens out strength between sides.
Simply
Improves focus on the working muscle.
Contraindications
Acute elbow pain.
Recent elbow injuries.
Medical prohibition of weighted extensions.
Recommendations
Palm
Do not rotate the palm during the movement.
Shoulder
Keep the shoulder still.
Hold
Hold 1–2 seconds at the bottom.
