Personal Trainer : Weight Training : Bhasinsoft


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You can also perform this exercise using cables. Position a cable on a tower of a cable machine at the highest setting and then connect the handle attachment to the cable. With your back to the tower, grasp the handle in one hand keeping upper arm beside your head. Move a step away from the tower and then place one foot in front of the other, about shoulder width apart. Lean forward from your hips slightly and then straighten your arm overhead.
You can use back support. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion).

The one hand triceps extension is a great way to strengthen the triceps and also to help help correct any imbalances between the triceps of each arm
One hand triceps extension can be performed sitting or standing – with or without back support.
To keep the exercise focused on your triceps and to help avoid straining your shoulders, you should keep your elbows close to your head and pointed forward as you lift and lower the weight. You should also keep your upper arms as stationary as possible. If your elbows have a tendency to drift outwards, you can adjust your grip on the dumbbell to position your wrists close together or hold the one hand in place by the other.
Do not perform this exercise if you have neck, shoulder or elbow problems and be careful if you have wrist problems.

Do not allow your elbows to move out to the sides. Keep your elbows close to your head and pointed forward to target your triceps, not your shoulders.
Do not arch your back.
Do not lock your elbows when you straighten your arms.
Do not bend your neck. Keep our head, neck and back in a straight line.