Pulley tricep extensions: the essential exercise for powerful arms

Why building up your triceps is essential

The triceps account for almost two-thirds of the total volume of the arm. They are essential not only for aesthetics, but also for sporting performance. Too often neglected in favor of the biceps, they are nevertheless involved in many functional upper-body movements, such as pushing, lifting and force transfer. Whether you're looking to improve your performance on exercises like the bench press, or simply to achieve more defined arms, strengthening your triceps is a wise choice.

Pulley triceps extension: a complete exercise

Exercise description

The high-pulley triceps extension is an isolation exercise in which the arms are extended downwards from an elbow flexion of around 90°. A rope, straight bar or V-bar attached to a high pulley is generally used. The aim is to create maximum elbow extension while keeping the arms fixed, enabling targeted work on the triceps.

Muscles used

This exercise mainly involves the triceps brachii, comprising three fascicles: the long head, the lateral head and the medial head. The stabilizing muscles, such as the forearms and shoulders, are also involved in maintaining correct posture throughout the movement. This targeted muscle activation promotes even development of the back of the arm.

Why use a pulley?

Unlike dumbbells or free weights, the pulley maintains continuous tension on the muscle throughout the movement. This maximizes muscle engagement and reduces downtime. What's more, it offers a variety of working angles, allowing greater customization to suit the user's morphology.

Execution techniques for optimum results

Starting position

Adopt a stable standing position, with feet shoulder-width apart and legs slightly bent. Grasp the pulley handle, palms down, and place your elbows close to your body. Keep your back straight and engage your abdominals to stabilize your core.

Concentric and eccentric phases

The concentric phase corresponds to the downward thrust: extend the arms to full extension, without locking the elbows abruptly. The eccentric phase consists of slowly returning to the initial position, controlling the ascent. This phase is essential for stimulating muscle growth.

Recommended frequency and repetitions

For optimum muscle development, perform 3 to 4 sets of 10 to 15 repetitions. Rest time can vary from 45 to 90 seconds, depending on your objective: short for muscular endurance, longer for weight gain. Don't forget to progress regularly by increasing either the load or the total volume.

Exercise variations to target the triceps differently

• Rope extension: Ideal for accentuating the contraction at the end of the movement, this variant places greater demands on the lateral fascicle of the triceps.
• Single-arm extension: Corrects muscular imbalances between the two arms, allowing better concentration on execution.
• Reverse extension (palms up): Less common, this variation targets the medial head, often under-stimulated in classic exercises.
• EZ bar extension: More comfortable for the wrists, it combines the advantages of the straight bar and the rope.

Common mistakes to avoid

• Using too heavy a load: This encourages the use of other muscle groups and compromises the quality of the movement.
• Move the elbows: Elbows must remain fixed against the body to effectively target the triceps.
• Incomplete range of motion: Failure to reach full extension reduces the effectiveness of the exercise.
• Bad posture: A rounded back or insufficient sheathing can lead to pain and reduced performance.

Integrate pulley tricep extensions into your program

The pulley triceps extension is a perfect addition to an arm or push program (chest, shoulders, triceps). It can be performed at the start of a session to pre-activate the triceps, or at the end of a workout to accentuate congestion. It can be effectively combined with other exercises such as dips, tight push-ups or the tight-grip bench press. Incorporating a specific "arm" day every two weeks can also be beneficial for stimulating growth.

Digital support to optimize your sessions

The AZEOO app offers numerous customizable programs, including exercises such as the triceps pulley extension. You can record your performance, receive training reminders, benefit from explanatory videos and consult progress statistics. It's like having a coach in your pocket, wherever you go.

Further reading

• Triceps dips: technique and benefits
• Bodybuilding arm program
• 10 bodybuilding mistakes to avoid
• How to use weight machines properly

FAQ

What's the best grip for pulley triceps extension?The rope is often preferred for its fuller, more natural final extension. The straight bar is useful for working with heavier loads. The V-bar can offer a good compromise in terms of comfort.

Can I replace this exercise with another at home?Yes, there are alternatives. You can use elastic bands to reproduce the movement, or perform overhead extensions with a dumbbell, kneeling or sitting. The key is to respect the principles of continuous tension and correct execution.

How often should you include it in your program?1 or 2 times a week is sufficient for convincing results, with a rest period of 48 to 72 hours between two demands on the same muscle group. Remember to vary angles and loads to avoid stagnation.

Ready to give your arms a boost?Download the AZEOO app and benefit from a tailor-made program to improve your triceps in complete safety and with maximum efficiency.

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