Low Cable Triceps Extension Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Low cable triceps extension focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- Grab the outside of the rope ends with your palms facing each other (neutral grip).
- Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- As you breathe in slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
What is the main goal of this core exercise?
The goal is stability and control. Keep the spine aligned and resist unwanted movement rather than chasing bigger range of motion.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position. Think of it as controlled movement done with repeatable, clean reps.
How do I know I’m using my core and not my lower back?
Your torso should stay steady and your lower back shouldn’t pinch or take over. If it does, shorten the range, reduce difficulty, and brace harder.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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