Extension of arms on a block simulator, straight handle. Training the triceps: how to perform arm extensions on a vertical block. Lying arm extension with EZ bar

In extensions in the simulator, the main part of the load goes to the medial head of the triceps. They turn on at the very beginning of the exercise, when it is necessary to straighten the elbow. Then it smoothly moves to the side of the muscle, which is responsible for extending the arm when the strength of the previous part of the triceps is not enough.

Finally, the back part of the muscle begins to work, which fixes the top of the arm, preventing it from falling behind the head. Additionally, the elbow muscle is involved in this exercise. It takes some of the load off the triceps as it extends the elbow.

This simple exercise can be done by athletes of any fitness level. It does not require special physical preparation. It is enough to know the correct technique for performing extensions.

Correct technique

1. It is necessary to take the correct starting position. It depends on which simulator this exercise will be performed on. Most of them have a comfortable buttock and knee pad. The athlete should kneel on the pillow and grab the levers with their hands.
2. Some machines have special pads for the elbow joints. In this case, the hands are placed on them so that the elbows rest completely on the pillows.
3. By relaxing the shoulders and inhaling, the athlete places the spine in a neutral position. After this, you can begin to unbend the handles of the simulator. They rise smoothly as you inhale, and then fall as you exhale.
4. The required number of repetitions is performed. On average, it is recommended to do 15 to 20 curls. The working weight for male beginners does not exceed 20 kg, and for female beginners – 10 kg.

Safety

This exercise may seem too simple, but this does not mean that you should forget about safety precautions. As with many other triceps exercises, the entire load should go only to the working muscle. To do this, you need to reduce the number of movements made by your elbows. They must stand motionless on the exercise pad. If your elbows move, then when working with heavy weights, the risk of injury to them will increase.

Also very it is important to keep your back straight, otherwise the spine will receive additional stress. In addition, cheating is not appropriate for beginners, as it does not allow the triceps to fully feel the load.

Common mistakes

The majority of errors are related to incorrect body position. For beginners, the back often begins to round in the last repetitions. This negatively affects the development of the triceps and can also increase the risk of injury. If you can’t do a quality repetition, then you need to ask a friend who will push the weight a little and reduce the load on your arms.

Some athletes mistakenly believe that this exercise can be done at the beginning of training. It is very important to remember that this is an isolation exercise for the triceps. In other words, it should be used to “finish off” the working muscle, and not to warm it up. If the exercise is performed at the very beginning of the workout, the athlete will not be able to fully feel the load, since the triceps will not be ready to receive it.

Another common mistake is decrease in range of motion. It is observed among amateur athletes who want to complete the exercise as quickly as possible. There is no need to rush here. The arms at the elbow joints must be fully extended, otherwise the desired effect will not be achieved.

Equipment

To perform triceps extensions, you will need a special machine. It is available in almost any gym, but can have a different design. Additional equipment can include elastic bandages for previously damaged elbow joints, as well as sports gloves. They are especially relevant when working with heavy weights.

1. With all triceps machines, it is important to consider the stretch of your elbow joint. If he does not stretch well enough, then he needs to be prepared with the help of basic stretching exercises. To do this, the arm is bent at the elbow and placed behind the back. You can apply light pressure in the elbow area until you feel a stretch.
2. Elbows must be fixed in one position. On some machines this can be done easily, but on others the athlete may have difficulty.
3. If there is no such simulator in the gym, then you can train using the lower crossover block. To do this, you need to sit on a bench, turning your back to the machine.
4. This exercise should be performed after two basic triceps exercises. It is important to feel a slight burning sensation in the muscles.
5. The arms are always fully extended to allow the triceps to stretch better.

What muscles work in the exercise

Main muscle group: lateral fascicle of the triceps muscles of the arms
Additional group: if done correctly - no
Exercise type: insulating
Complexity: for newbies

How to correctly do extension from the upper block while standing down

The triceps pulley press is classified as an isolation exercise for one of the triceps heads. A properly performed deadlift will only engage that specific muscle group. The load helps to increase the relief and shape of the hands.

What triceps extensions look like in motion (video)

Advantages

To perform lat pulldowns, you will need a cable trainer. The exercise does not involve muscles other than the triceps. Performing arm extensions from the upper block is aimed at achieving the following goals:

increased strength of the triceps muscle;
formation of hand relief;
reduction of skin “wings” in the shoulder area;
increase in arm volume;
strengthening of pressing characteristics.

Execution technique

The exercise actively engages only the triceps, as well as the body stabilizers to hold the position and, in fact, the muscles of the hands that hold the handle of the block. If you feel tension in any other muscle group, the standing arm extension on the block is performed incorrectly.

1. Install the desired handle on the upper block, select an adequate weight of the burden.
2. Grab the handle.
3. Stand straight (a slight tilt of the body forward is quite acceptable), legs slightly bent at the knee joints.
4. Keep your back straight and your chest open.
5. For good stability, you can put one leg slightly forward.
6. Lower the handle so that a right angle is formed between the forearm and shoulder.
7. Keep your elbows close to your body.
8. Extend your arms so that the bar touches the front of your thigh.
9. You need to extend your arms with some effort. The upward movement speed should be one and a half to two times slower.
10. At the bottom point, stop and fix the position for 1-2 seconds.
11. As you inhale, return to the starting position.
12. Perform the desired number of repetitions.

For men: 10 - 15 times with weights of 15 - 20 kg in 2 - 3 approaches.
For women: 10 - 15 times with weights of 5 - 10 kg in 2 - 3 approaches.

Exercise options

In addition to the classic grip, triceps pulldowns are performed in the following modifications:

Working with straps. In this way, the arms are lowered and spread to the sides, which allows you to work much more effectively not only the lateral group of the triceps, but all 3 heads together.
A reverse grip redistributes the load on the thumbs, which may require additional training of the hands.
Techniques with a straight and slightly bent handle can contribute to an incorrect trajectory of movement, and are therefore not recommended for beginners.
The cable handle provides isolated stress and the greatest contraction of the triceps muscle.
The V-shaped handle is a fairly popular modification, but it also reduces the scope of the exercise. The equipment is used to work with weights up to 60 kg.
The knot requires maximum control of hand movement and is also contraindicated for those who have not yet mastered the correct movement technique.
The one-armed option is rarely recommended for beginner athletes. This technique is an order of magnitude more complex than the classical one. A large amplitude of movement changes the angle of work, using all three extensor fascicles, as well as the rear delta, during loading. The disadvantages of the modification include the inability to work both hands evenly and insufficient targeting.
Extending the triceps on a block with a cord significantly expands the amplitude of the exercise, making it more natural and reducing the risk of injury. However, the technique is a third more complicated than exercises with a fixed handle.

Common mistakes

Bending of the wrists. Keep your elbows and bones level. Wrist curls will increase the load on the wrist and additionally recruit the latissimus dorsi muscles to perform the exercise. The level of load on the triceps will decrease, and the exercise will lose its effectiveness.

Straight body. Fixing the body in its original position using the abdominal muscles and latissimus dorsi or stooping contributes to the development of spinal problems.

Small distance to block. The weight will be pulled upward, and the exercise will require moving your elbows back. The load is redistributed to other muscles, and posture is also disrupted.

The block is too far. Excessive forward bending will strain the lower back.

The head is lowered or looking to the side. Keep your head strictly straight, this promotes normal posture and body position.

Nuances

To load your triceps on a vertical block as efficiently as possible, follow these recommendations:

squeeze the bar only using the triceps;
at the lowest point the forearms should be straightened;
do not throw the weight back up quickly;
press your elbow joints to the body and do not move them back;
use adequate working weight;
Do not perform the exercise if you feel pain in your shoulders or elbows.
For greater isolation of the lateral head, you can perform the exercise with one hand.

Contraindications

Standing block lifting is not performed after injuries to the elbow joints.
It is not recommended to perform a block press after surgery.
If you have recently suffered a wrist injury, it is recommended to reduce the aggravating weight by 40% of normal.

Extension of arms on the upper block while standing video exercise

Conclusion

Standing arm extension on a block is a relatively simple exercise that has a large number of variations. Advantages of the technique:

effective development of the lateral head of the triceps;
complete isolation of a muscle group;
low risk of injury;
high efficiency.

The triceps pulldown exercise is recommended as a completion of triceps development when exercises with heavy weights have already been completed. The most effective combination of pull-downs with triceps bench presses, push-ups and various modifications of arm extensions.

It is not recommended to start isolating exercises with blocks in the first year of training. Isolation and highlighting of the individual triceps heads is impossible without impressive definition and large volume of the arm.

The following 15 triceps exercises for men (with accompanying videos) focus on developing the triceps, the large muscles at the back of the upper arm. In fact, girls can use them in their training, the difference will only be in the working weights and drawing up a training program.

Select any exercise to watch the corresponding video. At the end of the article you will find 3 triceps training programs, as well as links to articles about other muscles. The exercises that will be discussed are grouped in the following order:

• Barbell exercises;
• Exercises with dumbbells;
• Exercises in a block simulator;
• Exercises using your own weight;
• Exercises in other simulators.

Triceps exercises with barbell

Bent barbell press (EZ bar)

The triceps barbell press is a good exercise for gaining muscle mass that can be performed either sitting or standing. If you have lower back problems, a sitting position is preferable. This exercise works all parts of the triceps and is usually performed with an EZ bar, although a regular bar will work too. For more emphasis on the triceps, use a grip close to medium. Don't use a too narrow grip as this can put stress on your elbows. Reduce the working weight if you cannot perform the exercise without placing your elbows out to the sides.

Lying arm extension with EZ bar

The EZ bar curl is one of the easiest triceps exercises to build muscle and strength. This exercise works all the muscles of the triceps, but it is especially effective for working the upper part of the triceps. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. If you are experiencing pain in your elbows, then keep your shoulders at an angle to your torso rather than perpendicular to it, and do not allow your elbows to roll out to the sides during the exercise. Small movements of the elbows are considered normal and acceptable. Small movements of the elbows are considered normal and acceptable.

Close grip bench press

The close grip bench press is one of the main exercises for developing triceps. The chest muscles are also involved in it, which should be taken into account when including this exercise in the training program. It should be performed with as close a grip as possible, but this can be an awkward position. Therefore, any position of the hands narrower than shoulder width will be quite sufficient. The narrower the grip, the more stress is placed on the triceps and less on the chest muscles.

Triceps exercises with dumbbells

Trices extension with dumbbells

Dumbbell curls are one of the simplest triceps exercises that are best performed with light weights. This exercise works all the muscles of the triceps, although it is especially effective for working the upper part of the triceps. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since dumbbell curls are a form-building exercise, they should be performed slowly and carefully through a full range of motion. The advantage of using dumbbells instead of an EZ bar for this exercise is that the arms move independently of each other.

Extension of the arm with a dumbbell across the body in a lying position

The supine dumbbell curl is another simple triceps exercise that's best done with a light weight. This exercise works all the muscles of the triceps, although it is especially effective for working the upper part. Due to the specific positioning of the elbows in this exercise, too much weight or improper technique can lead to elbow injury. Since this exercise is designed to work on the shape of the muscles, it should be performed slowly and carefully with a full range of motion. Changing the movements of the arms (across the body, and not up and down) in a special way allows you to work the triceps muscles. And being able to perform the exercise with one hand allows you to focus on technique and really hit your triceps muscles.

Pulling your arm back with a dumbbell

The dumbbell arm raise is a good exercise for developing the upper triceps. It should be performed with light weight, and it is also necessary to monitor the position of the shoulder in the starting position throughout the exercise. Although this exercise is usually performed with one hand while the other supports the position of the body, it can be performed with both hands at the same time. People suffering from lower back pain should be careful when performing this exercise and should not perform it with both hands at the same time. By shifting your body weight to your free hand, you will reduce the stress on your lower back.

Extension of arms with a dumbbell from behind the head

The overhead dumbbell extension is one of the fundamental triceps exercises for gaining muscle mass. It can be performed either sitting or standing. For those who have lower back problems, a sitting position will be preferable. The exercise is aimed at working all the triceps muscles. When performing this dumbbell press, you are doing an isolation exercise using a close grip. Reduce the weight if you cannot perform the exercise without keeping your elbows out to the sides, and then continue the exercise.

Extension of the arm with a dumbbell from behind the head

This exercise is a variation of the dumbbell extension. While the latter is typically used to build mass and strength, the dumbbell overhead curl is one of the best exercises for working on muscle development and definition. Performing the exercise with one hand provides 2 important benefits. The first is an increased range of motion. You lift the dumbbell almost from behind your shoulder. The second advantage is that the arms work independently of each other.

Extension of arms for triceps in a block simulator

Arm extension on the upper block

Triceps extensions are one of the main exercises for gaining mass. The exercise can be performed with bars of various shapes attached to the cable of a block machine. If you are using a straight bar, the narrower the grip, the more stress will be placed on the outside of the triceps. Using a grip that is too tight can cause pain in your wrists or forearms. If this happens, use a wider grip. Extension of the arms on the upper block can also be performed with a V-shaped bar. This bar puts your elbows in a position that reduces the stress on your wrists and forearms.

Extension of arms on the upper block with a rope

Extension of the arms on a block with a rope is one of the main exercises for developing mass. Performing this exercise with a rope recruits more stabilizer muscles because you must control the movement of the rope as you perform the exercise. You can also spread your arms out to the sides at the bottom of the exercise. Or you can pull them back instead. In this case, the lateral heads of the triceps will be involved more than when performing regular extensions.

Extension of one arm on the upper block with a reverse grip

The reverse grip single arm extension is a variation of the regular overhead pulley extension. Depending on the rep range, this exercise can be used to work on triceps strength, form, and development. The exercise is performed with one hand. The reverse grip allows you to work on the forearm muscles in addition to the triceps. By training each arm separately, you will avoid uneven muscle development in each of them.

Triceps exercises using your own weight

Dips

Dips are one of the exercises that allows you to train both the chest muscles and triceps, depending on the position of the arms and legs. The closer the hands are to each other, the more the triceps work, and, accordingly, the greater the distance between the hands, the more actively the muscles of the lower chest work. Leaning forward (with your legs slightly back) will reduce the stress on your pectoral muscles. Dips are one of the best exercises because they can be done using your own body weight, allowing you to see your progress by the number of reps you perform.

Reverse push-ups are one of the most versatile exercises for strength and mass. Reverse push-ups are also performed using body weight and develop the triceps in the same way as a close-grip press. The good thing about the exercise is that it can be done almost anywhere in the gym (or outside of it). When performing the exercise, your hands should be placed either shoulder-width apart or slightly narrower. Placing your hands too close behind your back will put stress on your wrists and elbows without any benefit to your triceps. This exercise puts much less stress on the chest muscles compared to dips.

Exercises in triceps machines

Extension of arms in a weight block simulator

This exercise is one of the variations of the arm extension and allows you to develop the strength and volume of the triceps. You may prefer this exercise to the EZ bar extension because the machine allows you to keep your elbows on a special platform. The ability to assume a stable position makes this exercise safe for people suffering from elbow or back pain. In some gyms, this machine may be equipped with a backrest, which should be adjusted so that it allows the elbows to be in the correct position.

Exercise in a machine simulating dips

Shaped hands are a calling card and an indicator of excellent physical shape in men. Girls are also not averse to “putting things in order” in this area: the lack of muscle tone here spoils the impression even with well-developed buttocks and abs. Effective training of the arms, including triceps, along with basic exercises, should also include isolating movements, for example, extensions on a block.

Extension of arms on a block: what is the essence of the exercise

To perform this movement, you will need a crossover machine - a block-type power structure, available in almost all gyms. Extension is done on the upper block.

Which muscles get the load?

The main work in this exercise is performed by the triceps - the brachial muscle formed by three bundles: long, lateral and medial. It anatomically passes into a tendon that attaches to the olecranon process of the ulna. The task of the triceps muscle is to extend the forearm at the elbow joint. The long head of the triceps helps drive the shoulder joint.

The triceps accounts for approximately 2/3 of the muscle volume of the shoulder, so this muscle directly affects the definition of the arms.

Static load in extension is received by:

• back muscles (latissimus, teres major, spinal extensors);
• posterior deltoid bundles;
• pectoral muscles;
• lower trapezius area;
• abdominal muscles;
• wrist flexors.

This exercise is isolating because it involves one joint - the elbow. In this regard, it is not recommended to use large weights here: single-joint load distribution leads to distortion of the technique and increases the risk of injury.

The benefits of extensions on the block

An exercise on a vertical block, performed after training with free weights, creates a concentrated load on the triceps, helping to clearly define the muscle relief.

The movement on the block is carried out along a given trajectory downwards, which allows you to feel the contraction of the triceps muscle as much as possible.

Extensions can be done in a variety of ways, changing the handles and experimenting with different types of grips. This will allow you to work the target muscles from different angles and avoid a training plateau.

Working out the triceps in a crossover is a suitable option for girls who do not aim to build muscle mass and who want to keep the muscles of the upper arms in good shape.

Variability of arm extensions on a block: types of handles

Before you begin extensions, you need to decide on the choice of handle.

To work the triceps, a short straight handle is often used. With it you can practice with a direct and reverse narrow grip.

If there is no short handle in the gym, it is permissible to do extensions with a wide handle - it is usually used for training the back on a vertical block.

For a comfortable position of the hands, it is convenient to use the V-shaped handle.

Working with a curved handle allows you to position your hands in a special way: the right one in a clockwise direction, and the left one in the opposite direction. In this case, the emphasis of the load will shift to the outer triceps bundle. In addition, the curves on the handle create a more comfortable position for the elbows and reduce stress on this area.

You can effectively work the triceps muscle using a rope handle. Here you will have to practice with a neutral grip, so the load on your elbows will be minimal.

If an athlete prefers to perform extensions with each arm in turn, a D-shaped handle will suit him.

Not every gym has all the listed types of handles, but the variability of the exercise in question allows you to practice with the equipment that is available: this will not make your training any less effective.

Classification of standing exercise: extension on a block in different versions

You can perform triceps extensions both in a block frame and in a vertical block, traditionally used for back training. The second option is less comfortable for working on the triceps, since the handle in it is fixed high, and there is no possibility of adjusting the height.

Before starting the lesson, select the desired handle, attach it to the upper block and determine the working weight.

Classic arm extensions using a lat pulley

The basic version of triceps extensions is considered to be training using a straight handle, which is taken with a straight (overhead) grip slightly narrower than shoulder width. This grip will allow you to effectively work out the medial and lateral heads of the triceps muscle.

Positioned facing the device, take the handle and lower it until a right angle is formed between the shoulder and forearm. The body is kept level, slightly tilted forward, with a fixed natural arch in the back. One foot can be placed slightly in front of the other for greater stability. The chest is straightened, the elbows are kept in close proximity to the body.

1. Inhaling, with a uniform force of the triceps, move the handle to the bottom until the arms are completely straightened. The most difficult part of the movement is done while exhaling. Only your forearms should move.
2. At the lowest point, the handle almost touches the hips. Here they stop for 1–2 seconds, further contracting the muscles being worked.
3. With a controlled and slow movement, resisting inertia, while inhaling we go up to the original position.

Do 15 times in 3 approaches.

Reverse grip extensions

Unlike the “classics”, here the handle is taken with an underhand grip. This method is used if you need to shift the emphasis of the load to the long head of the triceps.

When working with a reverse grip, a significant load is placed on the hands, especially the thumbs: when they are not strong enough, the handle can slip out. If this method of performing extensions is important to an athlete, for better training it makes sense to additionally strengthen the hands with special exercises.

The main movements in this exercise are done similarly to classic extensions on a block.

Experienced athletes who train triceps on a pulley with a reverse grip often perform this exercise with each hand in turn, using a D-shaped handle. This technique allows you to slightly turn your hands, working in a more comfortable position.

Triceps pull-down using a rope handle

The rope, or rope handle, due to its flexible structure makes it possible to isolate the work of the triceps muscle as much as possible and ensures its powerful contraction.

When exercising with such a device, the athlete makes movements with greater amplitude, activating the deepest fibers of the triceps.

Having decided on the weight and securing the rope handle to the upper block, they are positioned facing the simulator. This exercise uses a neutral grip: the wrists are in an anatomically natural position, and the thumbs are facing each other.

1. Inhaling, as you exhale, begin to straighten your arms at the elbow joints, moving the handle towards the front of your thighs.
2. At the bottom, your palms should be facing back and your thumbs should be facing your hips. To increase the working amplitude, the arms below are moved slightly to the sides. Here you need to stop for 1-2 counts, straining your triceps.
3. As you inhale, take the initial position with a controlled movement.

Do 12–15 repetitions in 3 sets.

Video: Technique of arm extensions on a vertical (also on the lower) block using different types of handles and grips

Arm extensions downwards on a block: common mistakes

A simple movement in a block simulator is often performed with poor technique. This reduces the effectiveness of the exercise and makes it dangerous.

• Incorrect position of the body: an absolutely level position (excessive activation of the abdominal and back muscles will not allow the triceps to be properly loaded) or a slouch (in this case the spine suffers).
• Very close or far distance to the block. In the first case, the execution technique will be violated, in the second, the lower back will receive excessive load. The ideal distance is about half a meter from the simulator.
• Moving the elbows away from the body to the sides or forward. In this situation, the triceps do not receive full development, since the emphasis of the load is partially shifted to the deltoids and back muscles.
• “Throwing” the hands back to the starting position. This movement is done more slowly than extension, while maintaining muscle tension.
• Pull the handle down using the back muscles. The exercise in this version loses its meaning, since the role of the triceps here is secondary.
• Jerky movements and the inclusion of inertia in the work.
• Sitting extensions. This technique is undesirable: this exercise should be performed while standing, otherwise the load is not distributed quite correctly.
• The use of excessive weights, leading to disruption of technique and activation of other muscle masses.

The correct extension technique on a block involves isolated activation of the triceps muscles (not counting the muscles working statically). If, at the end of the set, fatigue is felt in other muscle groups, the movement was done incorrectly.

How to increase the effectiveness of the triceps crossover press: recommendations

The movement in question will fit perfectly into a triceps training plan as a final exercise. It will complement the basic program for the development of this muscle (close-grip bench press, dips).

Since the target muscle is already tired after heavy basic training, you should not use heavy weights in extensions on the block. It is better to work in a high-repetition mode with medium weights, performing 15–20 repetitions per set.

Those who prefer to train using a superset system, including the French press (performing exercises one after another without pauses for rest), can use extensions, combining them in series with multi-joint movements. It is recommended to use the basic exercise as the first exercise in the set, and then continue the exercise, moving to the crossover. Such series can consist of exercises for one muscle group or for the development of antagonist muscles (triceps-biceps).

Video: Triceps superset using extension on a vertical block - execution

When training in a block machine, you can quickly and easily change the working weight. This feature is used when doing extensions according to the “pyramid” principle: several approaches follow one after another without rest with sequential weight loss.

Experienced athletes use this exercise as a movement to pre-exhaust the triceps muscle before a basic program, as well as to warm up.

Extension of the arms on the upper block is an isolating movement that will not replace multi-joint exercises for the development of triceps, but in combination with basic exercises it will increase the effectiveness of the training. The result of including extensions in the training plan will be an attractive relief of the arms with clearly defined triceps.

The standing cable extension is an isolated exercise for the triceps that engages the lateral and medial heads of this muscle. This exercise can be performed both at the beginning of training to warm up and warm up the triceps, and at the end of the session to finish off the muscle or get a pumping effect. Arm extensions on a block can be performed with different grips and with different handles. When performing the movement, it is very important to follow the technique so as not to get injured.

Extension of arms from the upper block with a straight grip

Execution technique

• Approach the machine, grab the handle with a grip slightly narrower than shoulder-width apart, straighten your back and bend your knees slightly, with your feet shoulder-width apart. Lean forward a little. The arms are pressed tightly to the body.
• Inhale and as you exhale, fully straighten your arms; at the end point of the amplitude, pause for a second to feel the peak muscle contraction.
• Smoothly and under control return to the starting position. Make sure that the movement occurs only in the elbow joint. When lifting, do not raise your arms all the way, but only to the middle, when a right angle is formed between the forearms and the shoulder.

This exercise is best performed at the end of the session in order to finish off the triceps.

The reverse grip allows you to focus the load on the lateral head of the triceps. There is also a static load on the forearms. It is recommended to perform the exercise immediately after extension of the arms on a block with a direct grip.

Execution technique

• Approach the machine, grab the handle with a reverse grip, elbows pressed to the body.
• As you exhale, your arms extend, and as you inhale, they bend.
• The movements occur smoothly, without jerking, so as not to get injured in the elbow joint.
• The weight on the apparatus is selected so that the athlete can perform about 10-12 repetitions.
• The movement occurs at maximum amplitude.

Arm extensions on a block with a rope handle

This type of standing arm extension is considered the most effective by many professional athletes, since the cable handle provides ideal isolated work and maximum contraction of the triceps. The lateral head is loaded the most.

Execution technique

• Walk up to the machine and grab the rope handle with an overhand grip. Press your elbows towards your body and begin to straighten your arms. At the lowest point of the amplitude, you need to separate the ends of the rope and pause for a second to obtain a peak muscle contraction.
• Smoothly return to the starting position. Exhale as you lower the handle and inhale as you rise.
• Make sure that your arms are pressed tightly to your body and that movement occurs only at the elbow joint.

Triceps training with pulley arm extensions

To get the best stimulation for the growth of a muscle group, we must first warm up the muscle, then perform several heavy basic exercises, and after them several isolated ones. This approach is considered the most effective in modern bodybuilding. Let's look at what this would look like using the example of triceps training:

• Arm extensions on a warm-up block with a straight handle (2 X 15-20);
• (3-4 X 8-12);
• (3-4 X 8-12);
• Arm extensions from the upper block with a rope handle (3-4 X 8-12);
• Extension on the block with a reverse grip (3-4 X 8-12).

Now you know everything you need about triceps extensions and can use this exercise in your workouts. If you have any questions or want to watch how to perform extensions live, we recommend that you watch the video below.

Video with the technique of performing arm extensions on a block while standing

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