The high pulley triceps extension is a strength training exercise that develops the triceps. Even if it is primarily an exercise of isolation, it is not less effective than basic polyarticular exercises like the dips or the bench press. High pulley extensions have the advantage of maintaining a constant tension throughout the movement unlike dumbbell exercises.
It is generally used as a finishing exercise but it can also be used as a warming up in an arm program but also for beginners thanks to a relative easy to learn technique.
The triceps is made up of 3 fascicles (internal, lateral and external) and allows the extension of the forearm on the arm.
How to make the movement?
Stand in front of the pulley with your feet hip-width apart and your back straight. Bend your knees slightly and grasp the bar hung on the pulley, hands pronated. Extend your arms, keeping your elbows close to your chest, until you reach full extension, then raise the load by moving your forearms only.
CAUTION: Keep your elbows tight throughout the movement. Squeeze your abs for better posture and keep your back straight when performing the triceps high pulley extension.
Tips
- Exhale as you extend your arms and inhale as you return to the starting position.
- Keep your elbows close to your chest throughout the movement.
- The back must remain straight, the bust slightly bent forward while keeping the knees slightly bent.
Variants
- Numerous variations can be made to this exercise, notably by varying the holds and by using various pulling accessories: pronation hold, supination (the vastus medialis will be more solicited), hammer hold,
use of the rope (which will rather solicit the vastus lateralis). - To train the long portion of the triceps, you can use rope extension behind the head.
Find this exercise in the following program:
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