Exercise:

One-Arm Overhead Cable Extension

Target Muscle:

Triceps

Cable Machine

Set the pulley at the bottom of the cable machine and grab onto it without using any attachments. Extend the cable directly overhead.

While keeping your back straight and upper arm stationary, lower the cable behind your head until you feel a good stretch in your triceps, and then extend it back upward until your elbow is locked out.

- Make sure your upper arm remains stationary throughout the exercise and that your forearm is the only part moving.

- You don’t have to keep your elbow completely tucked in throughout the exercise, but don’t allow it to flare out excessively either. Find the position that feels most natural for you.

- As with all tricep extension exercises, focus on control by using a smooth and deliberate rep cadence. You shouldn't be heaving around very heavy weights or using explosive movements as this can easily lead to elbow injury in the long term.