Triceps extension exercises are isolation exercises. This implies that they use only one joint. Triceps extensions can be very effective for fixing injured triceps. It also helps to build the strength of the triceps. Triceps extension exercises include cable lying triceps extension, dumbbell one arm triceps extension, standing dumbbell triceps extension, cable lying triceps extension and standing low pulley one arm triceps extension. Each of these triceps extension exercises help the body to look toned and fit.
It is particularly important to also consult a doctor if you are using these exercises for the rehabilitation of your triceps. This article discusses some of the best triceps extension exercises you can perform to get strong and healthy triceps. Do ensure that you warm up before doing any of these exercises.
5 Best Triceps Extension Exercises
1. Cable Lying Triceps Extension
You should lie down horizontally on a flat, angular bench. Using a narrow grip in overhand style, hold on to the low pulley’s bar attachment. Extend your arms forward in such a way that the bar is directly above the middle of your stomach. Your arms should be at a right angle to the torso. Now, slowly lower the bar while ensuring that your elbows are bent. Keep the upper arms still and make sure your elbows are pointing inwards.The bar should be close to your forehead while the triceps are in an extended position. Hold this pose for 1 second and then raise the bar up again. Perform this exercise for a minimum of 6 to 8 repetitions in 2 sets each.
2. Standing Low Pulley One Arm Triceps Extension
A low pulley can also be used to perform a type of triceps extension exercise by linking a stirrup handle to it. Now hold on to the low pulley by grasping the stirrup handle with the left arm and stand with your back facing the machine. Extend your triceps by moving your arms above the shoulder.
Use your right hand to grasp the left elbow which has been extended.Now move your left arm from the point where the elbow is bended so that the stirrup handle moves and the forearm is aligned to the bicep. Hold this position for 1 second and then extend your left arm upwards. Do as many repetitions as you can while alternating the hands in consecutive sets.
3. Standing Dumbbell Triceps Extension
Stand in an upright position holding a single dumbbell with both your hands. Keep your feet apart and lift the dumbbell above your head such that both the arms are completely extended. Now lower the arms holding the dumbbell by bending your elbows such that the forearm meets the biceps.Make sure that your upper arms are completely still and the triceps are extended.
Hold this position for one second and then release yourself from it. Do about 6 to 8 repetitions in 2 sets for good outcomes.
4. Dumbbell One Arm Triceps Extension
To perform this exercise, sit with your back straight on a flat bench and hold the dumbbell in one hand. Now, place your dumbbell behind your back and raise the arm holding the dumbbell straight above. Then, lower the dumbbell by bending your elbow while using the other hand to support the upper arm.
Hold this position for 1 second and then return to the original position.
Ensure that the upper arm does not move.
Make sure you alternate arms for consecutive repetitions of this exercise.
5. Cable Overhead Triceps Extension
Use the rope handle attached to the pulley located at a high level in a cable station machine to perform this exercise. Grip both ends of the rope in either hand and ensure that your elbows are at right angles. Place one foot ahead of the other with considerable gap between the two.Bend your knees somewhat to avoid putting pressure on them.
Now arch your back and bend from your hips till the line of the torso is aligned to the floor and almost parallel to it. Hold this position for 1 second and then return to the starting position. Do as many repetitions as possible.