This variation of the cable extension helps isolate the triceps while minimizing momentum, making it a great option for building focused arm strength.
Instructions
- Attach a straight bar to the high pulley and kneel in front of the machine with your back to the stack.
- Rest your elbows and upper arms on a flat bench in front of you, keeping your upper arms parallel to the ground.
- Grip the bar with both hands, palms facing down. Your elbows should be bent and forearms pointing up.
- Keeping your upper arms stable, extend your elbows and push the bar forward in a semicircle until your arms are fully extended.
- Squeeze your triceps at the end of the motion, then slowly return to the starting position.
- Maintain controlled motion throughout. Repeat for the desired number of reps.