This exercise is effective because it places constant tension on the triceps, gives it a good stretch at the bottom position and a strong contraction at the top. Many chest exercises involve using the triceps but doing those exercises alone isn’t enough to make them bigger. Instructions for Cable Tricep Extension. Stand beneath the pulley of a cable station and grab the rope attachment with both hands in a neutral grip. It involves driving a handle attached to a cable stack overhead to full extension. Turn your back towards the cable station and hold the rope with a neutral grip of your hands. Make sure to include exercises which specifically target your triceps such as the close grip bench press, cable tricep pushdown, cable overhead tricep extension and dumbbell kickback, and make sure to train these consistently over time to see results. The advantage of this exercise is the pronounced stretch on the triceps during the eccentric portion which is essential for muscle growth. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of … Cable Tricep Extension is best done as a finishing exercise. The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. The cable lying triceps extension should be a staple in anyone’s triceps training regime if possible. To perform a set of cable tricep extension: Starting Position. Concentric (Downward) Motion Following the 8 steps mentioned below, you can perform the Cable Rope Overhead Triceps Extension: Get a rope attached to the bottom of a cable station. Your trunk should be in a neutral position and your elbows very close to your body. Cable Tricep Extension is a great isolation exercise for the triceps.

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