Cable Standing Single-Arm Horizontal Triceps Extension

Set Up the Equipment:

• Adjust the cable machine so that the pulley is set to a low position. Attach the single handle to the pulley.

Positioning:

• Stand upright facing the cable machine.

• Grasp the handle with one hand, palm facing down.

• Step back slightly to create tension in the cable, keeping your feet shoulder-width apart.

• Hold the handle close to your torso, bending your elbow at a 90-degree angle, with your forearm across your body.

Starting Position:

• Engage your core and maintain a straight back.

• Ensure your other arm is resting by your side or on your hip for balance.

Performing the Movement:

• Extend your arm forward on a horizontal plane, straightening your elbow to push the handle away from your body.

• Keep your upper arm still, and only move at the elbow joint.

• Squeeze your triceps at the end of the movement.

Return to Start:

• Slowly reverse the motion, bringing your forearm back to the starting position, maintaining control throughout.

Repetitions:

• Perform 10-15 repetitions, then switch to the other arm and repeat.

Tips:

• Focus on keeping your movements controlled and precise.

• Avoid using momentum; rely on your muscles to perform the exercise.

• Ensure your body remains stable and aligned during the entire movement for optimal results and to prevent injury.