standing cable triceps extension

muscle used: triceps

how to do it:

• Use a high cable pulley with a rope or bent handle.
• Select an appropriate weight.
• Stand facing the cable pulley with your your feet pointing straight ahead, shoulder width apart. Your knees should be slightly bent and inline with your toes.
• Draw in the belly button and maintain proper posture throughout the entire exercise.
• Grab the rope/handle with the elbows bent. This is the starting position.
• Extend the elbows by pressing the hands down towards your thighs.
• Hold and then slowly return the weight to the starting position.

how many to do:

• general fitness improvement: lift enough to reach muscle fatigue with 12-25 reps.  Complete 1-3 sets.
• muscle gain: lift enough to reach muscle fatigue with 6-15 reps.  Complete 1-3 sets.

did you know...?

• the triceps are a vital part of many chest exercises.  When creating your exercise routine, be sure to include enough rest time between shoulder and chest workouts or combine them on the same day.
• using two ropes or a fixed bar allows for a more appropriate path of motion which will have a better effect.  So, if they're available, grab 'em!

additional information:

To avoid reaching a plateau, change exercises every couple weeks. For other exercises and variations, ask a trainer in the club!

Our Personal Training staff can build a custom routine designed to help you reach your goals quickly and safely.