Cable One Arm Overhead Triceps Extension

Muscles Involved

The Cable One Arm Overhead Triceps Extension is a highly effective exercise primarily targeting the triceps brachii, which consists of three heads: the long head, lateral head, and medial head. This exercise emphasizes the long head, aiding in overall muscle development and definition. Additionally, it engages the shoulder stabilizers, particularly the deltoids, and the muscles of the upper back for stabilization during the lift. The core also plays a supporting role by maintaining overall posture and stability throughout the movement.

Top Mistakes

• Improper Positioning: Failing to keep the elbow close to the ear can lead to suboptimal muscle engagement and potential strain.
• Using Too Much Weight: Lifting weights that are too heavy can compromise form, leading to over-extension and increasing the risk of injury.
• Rushing the Movement: Performing the exercise too quickly can reduce the effectiveness. It’s crucial to control both the lift and descent.
• Neglecting Core Engagement: Not tightening the core can result in poor posture and reduced stability during the execution.

Execution Tips

• Setup: Begin by setting the cable pulley to its lowest position. Attach a single handle and select an appropriate weight.
• Body Position: Stand with feet shoulder-width apart, holding the handle with one hand, and ascend to an upright position. Use your free hand to support your torso if desired.
• Arm Positioning: Raise the cable handle overhead while keeping your elbow close to the side of your head, ensuring only the forearm is moving.
• Execution: Extend your arm upward until it is fully locked out, then slowly lower the handle back to the starting position while maintaining control.
• Breathing: Exhale while extending the arm and inhale as you lower it back down.

Workouts

The Cable One Arm Overhead Triceps Extension can be included in various workout routines focused on arm strength and muscle development. Some workout ideas include:

• Triceps Blaster: Combine with other tricep exercises like skull crushers and tricep dips.
• Push Day Routine: Pair with chest and shoulder exercises, including bench presses and shoulder presses.
• Full Body Routine: Incorporate it as part of a comprehensive workout to effectively engage multiple muscle groups.

Conclusion

The Cable One Arm Overhead Triceps Extension is an outstanding exercise for isolating and building the triceps’ long head, essential for achieving balanced arm development. By following proper form and being mindful of common mistakes, individuals can maximize their training efforts and minimize injury risk. Whether included in targeted triceps workouts or as part of a broader strength training program, this exercise provides a solid foundation for anyone looking to enhance their upper body strength.