One Arm Seated Overhead Tricep Extension

One Arm Seated Overhead Tricep Extension Instructions

• Fix a rope to a cable attachment and set it toward the bottom of the machine.
• Position a bench close to the machine and facing away from it.
• Bench is fixed at 90-degree.
• Grab the rope and sit down on the bench. 
• Your working elbow is above your head and pointed laterally away from your body. 
• Make sure your body is seated in a strong lifting position.
• Chest up and shoulders back.
• Core is braced with no arch in the low back. 
• Eyes are fixated straight ahead.
• Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
• Extend at the elbow and push the rope up.
• Let your elbow track laterally slightly at the start to create a greater stretch in the tricep. Then, extend your forearms overhead.
• Maintain tension on the tricep from start to finish.
• On the descent, once your forearms reaches roughly head level, let your elbow track towards the starting position.

*Tips*

• Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on the elbow.
• Don't let your low back arch to compensate. 
• If your elbow drops down at the beginning of the exercise, you are using too heavy of weight.