Triceps extension with rope and cable machine standing

Extend the elbow while keeping the upper arm as stable as the variation allows. Return slowly and do not let the resistance pull the joint back abruptly. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of triceps; match resistance and range to a intermediate level and never force a painful repetition. Keep resistance continuous and avoid letting the cable or band suddenly go slack.