Description
Bent-over elbow extension to isolate the triceps.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Lean your torso forward while keeping your back neutral.
- Position your elbow high and close to your torso, then keep it still.
- Align your wrist with your forearm.
02 · Execution
Perform the rep
- Straighten your elbow into a full contraction.
- Pause briefly at full extension.
- Return slowly without letting your elbow move.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed elbow, full extension and controlled return.
Common mistakes- letting the elbow drop during the set
- swinging the torso
- using a partial range
- returning too quickly
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- An unstable elbow under load can overload the joint.