One-arm extension from the upper cable

The "underhand grip" variation (as shown in the image) provides fewer opportunities for cheating. However, using the other grip type from time to time is also beneficial. Try to keep your elbow stationary, and fully extend your arm at the bottom position.

Nuances and Mistakes

1. Extending one arm allows for better mental concentration on that particular side. You can use either an overhand or underhand grip. The underhand grip places more strain on the forearms and allows for a stronger stretch of the triceps. However, the weights lifted with this grip will typically be less than with the overhand grip.

2. Avoid leaning your shoulders over the handle to prevent using your torso to assist the movement. For better stability, you can position one foot forward.

3. Extension with the upper pulley is not a foundational exercise. Thus, it works well at the end of a triceps workout, for instance, after performing dips or close-grip bench presses.

4. Your arm should be fully extended. Keep the elbow fixed in place. It’s also advisable to flex your arm fully at the bottom of the movement.