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Açıklama
Cable Standing One Arm Triceps Extension is an effective exercise that works the triceps muscles unilaterally. It is performed in a standing position using a cable machine and applied separately for each arm. This exercise contributes to the symmetrical development of the triceps muscles and helps eliminate strength imbalances. Thanks to the cable system, constant resistance is applied and ensures complete muscle activation. It is frequently preferred by athletes due to being elbow joint-friendly. It is ideal for completely fatiguing the triceps muscles at the end of a workout.
Adım Adım Talimatlar
- 1
Stand beside the cable machine and grip the handle with one hand
- 2
Fix your elbow beside your head and raise your forearm upward
- 3
Do not move your elbow as you lower your forearm
- 4
Push the handle upward while feeling your triceps muscles
- 5
Perform the movement in a controlled manner and apply for both arms
- 6
Aim for 3 sets of 12-15 repetitions for each arm
Önemli Noktalar
- ✓Keep your elbow stationary above your head, only the forearm should move
- ✓Lean your body slightly forward, engage your core muscles
- ✓Use your abdominal muscles to stabilize the opposite side
- ✓Maximally contract your triceps at the end of the movement
- ✓Lower slowly and in a controlled manner
Yaygın Hatalar
- ✗Flaring or dropping the elbow - reduces triceps work
- ✗Swaying the body - momentum use disrupts muscle work
- ✗Too much weight - leads to form loss
- ✗Performing the movement quickly - reduces muscle tension
- ✗Opening the elbow to the side - creates shoulder stress
Nefes Kontrolü
Inhale as you lower your arm, exhale as you extend. Pay particular attention to your breathing rhythm when working unilaterally.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Be cautious if you have elbow pain or tendonitis
- Those with shoulder instability should use light weight
- If you have lower back problems, pay attention to standing position
- Those who have had rotator cuff injuries should obtain medical clearance
Güvenlik İpuçları
- Work both arms equally, do not create muscle imbalance
- Elbow must remain stationary, shoulder should not move
- Keep torso stable, do not lean forward
- Perform the movement in a controlled manner, do not make sudden pulls
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Corrects unilateral muscle imbalances
- ✓Isolates and develops the triceps muscles
- ✓Increases movement control and coordination
- ✓Provides muscle stimulation with continuous tension