Description
Vertical elbow extension to isolate the triceps with continuous tension.
01 · Setup
Set up the movement
- Adjust the pulley to the high position before starting.
- Elbows close to the body and shoulders low.
- Neutral wrists, stable torso.
- Position yourself without a pendulum.
02 · Execution
Perform the rep
- Straighten your elbows until the contraction is complete.
- Pause briefly at the bottom.
- Slowly go back to the stretch without lifting your elbows.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Fixed elbows close to the torso and controlled return.
Common mistakes- elbows moving forward
- rising shoulders
- return too fast
- broken wrists
- let the load return suddenly
Safety notes
Risks of poor execution
- A sudden return can overload the elbows.