TRICEPS - 15-MINUTES

Cables are an excellent tool to carve out your triceps. They provide for multiple variations, three of which are outlined here.

• On triceps exercises such as the overhead rope extension, it�s important you keep your upper arms from moving. Lock your arms into place at your shoulders, so the only action is taking place at your elbow. When you have movement at the shoulder joint, it means other muscles are kicking in to assist the triceps.

• In the compound set, it�s best to use the D-handle cable attachment, so you can switch between the two exercises seamlessly.

OVERHEAD ROPE EXTENSION 

Start: Attach a rope to the high-cable pulley. Grasp the rope just behind your head with a neutral grip and stand with your back to the weight stack, feet about 18 inches apart with one in front of the other for balance. Maintain a slight bend in your waist, holding your torso angled forward.

Move: Move only from the elbows as you press your arms to full extension, ending where your hands are about on the same plane as your ears.

CABLE CONCENTRATION EXTENSION

Start: Attach a single-handle grip to the high pulley. Grasp the handle and sit on a flat bench, resting the back of your upper arm against the inside of your thigh (left arm, left thigh). Your elbow should be just below the level of your knee. 

Move: Extend your arm fully, then hold the tension in your triceps as you slowly return to the start position. Reverse positions to work your opposite arm.

CABLE KICKBACK

Start: Face the weight stack, and bend from the waist so that your torso is about parallel to the floor. Grasp a D-handle attached to a low pulley (the D-handle is preferred because it makes for an easier transition in this particular compound set, although the no-handle variation is depicted in these photos). Raise your elbow so that your upper arm is parallel to the floor and your elbow is bent 90 degrees, tucked into your side. 

Move: Extend your arm until your forearm and upper arm are aligned, squeeze at the point of peak contraction and release under control to the start.

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