Low Cable Triceps Extension

This one is like a patient bear pressing through thick vines from a low pulley. Keep your upper arms steady, straighten with control, and let your triceps do the work instead of turning it into a full-body wrestle.

Instructions

1. Set the cable handle at the lowest position.
2. Stand tall and grip the handle with both hands.
3. Lift your elbows close to your sides.
4. Straighten your arms until your hands move forward and down.
5. Pause briefly and squeeze the back of your arms.
6. Bend your elbows slowly to return.

Benefits

• Builds stronger arms for pushing tasks.
• Improves lockout strength in presses.
• Adds clear shape to the upper arms.
• Works well with steady cable tension.

Key Points

• Keep your elbows pinned by your sides.
• Stand tall through the whole set.
• Move only at the elbows.
• Use a smooth, controlled pace.
• Squeeze the triceps at the bottom.

Common Mistakes

• Swinging the body for momentum
• Letting elbows drift forward
• Using too much weight
• Rushing the return
• Bending the wrists excessively