Double Hand Pronated Triceps Extension
Start with the cable tower pulley set to its highest position with a close-grip attachment. Grab the attachment, bend at the knees and tuck your elbows to your sides. While keeping your elbows stationary, alternate between elevating your hands and extending your arms down.
Double Handed Triceps Rope Extension
Start with the cable tower pulley set to its highest position with a double-sided rope attachment. Grab the attachment, bend at the knees and tuck your elbows to your sides. While keeping your elbows stationary, alternate between elevating your hands and extending your arms down. Rotate your wrists outwards at the bottom of the extension for a more challenging movement.
Pronated Triceps Extension
Start with the cable tower pulley set to its highest position with a single handle attachment. Grab the attachment overhanded, bend at the knees and tuck your elbow to your side. While keeping your elbow stationary, alternate between elevating your hand and extending your arm down.
Supinated Triceps Extension
Start with the cable tower pulley set to its highest position with a single handle attachment. Grab the attachment underhanded, bend at the knees and tuck your elbow to your side. While keeping your elbow stationary, alternate between elevating your hand and extending your arm down.
Triceps Dips
Elevate yourself off the ground on the edge of a stable surface. Keep your legs straight as you lower yourself towards the ground. A shorter range of motion during the dip will keep more contraction on the triceps. A deeper dip will create more pectoral activation.
Triceps Neutral Extension with Dumbbell
On a flat bench place one hand on the bench and elevate the same side knee to the bench. Hold a dumbbell in the opposite hand and elevate your elbow next to your torso. Keep your elbow stationary as you extend your arm back.
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