Arm extensions with a high pulley

An even more effective variation is to use straps instead of a handle. This way, you lower your arms and spread them to the sides, allowing you to better work all three heads of the triceps. A grip from below also has its benefits, but beginners should probably avoid this for now.

Nuances and mistakes

1. I recommend almost not leaning forward. The more you lean, the more you will assist yourself with your body weight. In addition to extending your arms using your triceps, you will also press your entire body downwards. This is considered cheating.

2. Keep your elbows fixed in one position. Do not turn the arm extensions into presses.

3. Besides using a solid handle, you can also try using ropes or special straps. These straps allow you to rotate your wrists with palms facing upwards at the top position, which greatly stretches your triceps. Alternatively, you can extend your arms down and to the sides. This will cause additional contraction in the triceps, but it is a bit more challenging, so it’s better to reduce the weight.

4. Ensure to fully extend your arms.

5. Your back should be straight, and your chest should be open. For greater stability, you can position one foot slightly forward.