One-Arm Cable Cross Body Triceps Extension
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Body Part: Triceps
Description
The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm horizontally using a cable machine, providing constant tension throughout the movement. This exercise helps in building strength and definition in the triceps, particularly focusing on the lateral head.
How to Perform
- Attach a single handle to a cable machine at shoulder height.
- Stand sideways to the machine with your feet shoulder-width apart.
- Grasp the handle with your working hand, palm facing down.
- Position your upper arm parallel to the floor, elbow bent at 90 degrees.
- Keep your non-working hand on your hip or by your side for balance.
- Extend your arm fully by pushing the handle away from your body until your arm is straight.
- Pause briefly at the end of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching arms.
What Muscles Work
Primary Muscle:
Tips
- Maintain a stable stance to prevent swaying during the exercise.
- Focus on keeping your upper arm stationary and only moving your forearm.
- Control the movement both during extension and while returning to the start position.
- Avoid locking out your elbow forcefully at the end of the extension.
- Keep your core engaged throughout to maintain proper posture.
- Start with a lighter weight to master form before increasing resistance.
- Breathe out as you extend your arm and inhale as you return to start.
Common Mistakes
- Allowing the elbow to flare out instead of keeping it close to the body.
- Using momentum to swing the weight rather than controlled movement.
- Not fully extending the arm, reducing triceps engagement.
- Starting with the cable too high or too low, leading to poor alignment.
- Leaning the torso excessively, causing imbalance and reduced isolation.
- Gripping the handle too tightly, creating unnecessary tension in the forearm.
- Failing to maintain a neutral wrist position, risking strain.
- Neglecting to stabilize the shoulder, leading to shoulder joint stress.
- Rushing through repetitions without pausing at full extension.
Recommended Exercises
Explore exercises related to One-Arm Cable Cross Body Triceps Extension for triceps training and similar movement patterns.
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