Arms

Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.

standing barbell curl

To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

Stand upright with a slight bend in the knees and hold a handle attached to a high pulley with one hand, palm facing down or inward depending on the attachment. Keep your elbow close to your torso and stationary throughout the movement. Push the handle downward by extending your arm fully, focusing on squeezing the triceps at the bottom of the movement. Control the return to the starting position by allowing the handle to rise back up, maintaining tension in the triceps. Keep your torso stable and avoid using momentum or swinging. Perform the movement in a slow, controlled manner, ensuring proper form and muscle engagement.