Description
Vertical elbow extension to isolate the triceps with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to a high position before starting.
- Keep your elbows close to your body and shoulders down.
- Keep your wrists neutral and trunk stable.
- Position yourself without swinging.
02 · Execution
Perform the rep
- Straighten your elbows into a full contraction.
- Pause briefly at the bottom.
- Return upward slowly into the stretch without moving your elbows away from your sides.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows fixed near your torso and control the return.
Common mistakes- letting the elbows move forward
- raising the shoulders
- returning too quickly
- bending the wrists out of alignment
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- An abrupt return can overload the elbows.