Arms
Cable Tri Extension - Internal Rotation
A precise isolation movement targeting the long head of the triceps through a unique internal rotation angle.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to a height slightly above your head and attach a single handle or a rope.
Stand facing the machine and grab the handle with an overhand grip, keeping your elbow flared out slightly to the side.
Position your upper arm so it is parallel to the floor with your forearm tucked toward your opposite shoulder.
Extend your arm forcefully by pushing the handle away from your midline until the elbow is fully locked out.
Maintain a stable torso and keep your shoulder pinned in place to prevent the weight from dragging your arm forward.
Slowly return the handle to the starting position near your chest, maintaining tension on the triceps throughout the eccentric phase.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to drop toward the torso during the extension.
- Using excessive momentum from the shoulder to move the weight.
- Shortening the range of motion by not fully locking out the elbow.
- Grip tension is too high, leading to forearm fatigue before tricep failure.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.