TOTAL FITNESS Transform Your Body with UFitnessWorkouts
Cables
Tricep Cable Overhead Rope Extension
Preparation
From low pulley cable, grasp ends of rope attachment just under enlarged ends. Raise one arm over head while turning body away from pulley. Face away from pulley with feet staggered. Position ends of ropes behind head or neck and elbows upward overhead.
Execution
Raise ends of rope overhead by extending forearms until arms are straight. Lower rope attachment until forearms are against upper arms. Repeat.
Tricep Rope Extension
Preparation
Face high pulley and grasp rope attachment with overhand grip. Position elbows to side.
Execution
Extend arms down. Return until forearm is close to upper arm. Repeat.
Dumbbells
Tricep Dumbbell Overhead Extension
Preparation
Position one dumbbell over head with both hands under inner plate (heart shaped grip).
Execution
With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
Tricep Dumbbell Bench Kickback
Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.
Execution
Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Machine
Tricep Seated Dip Machine
Preparation
If possible, place handles in narrow position. Sit on seat with back against pad. Grasp handles and position elbows back.
Execution
Push levers down by straightening arms downward. Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched. Repeat.
Tricep Seated Extension Machine
Preparation
Sit on seat. Grasp handles and place back of upper arms parallel on padding with elbows approximately in line with lever's fulcrum.
Execution
Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.
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