Weighted triceps curls offer a great way to build triceps, but the overhead nature of this movement, whether standing or seated, can put pressure on your back. Fortunately, fitness and transformation coach Travis Smith has a safe solution.
Quick point: we’re not here to throw shade at the traditional triceps extension. This tried-and-tested move hits all three heads of the triceps, tiring the medial, lateral, and especially the long head. – this is the inner part of the hand. However, for many people, the upper triceps extension can be uncomfortable.
Straightening the arms while performing the triceps extension effectively stretches the muscles, but when the weight is increased, the ability to remain stable can decrease, bringing the back into play. Even when sitting, there is a vertical load to bear. So, to effectively target the triceps, which relieves your spine, you can go horizontal, explained Travis Smith in a recent demonstration via Instagram.
“Lying on a chair locks your torso and shoulders in place,” says an online fitness coach. “So you can focus on generating as much force as possible with your triceps.
How to do the Lying Triceps Cable Crossover
Smith moves the chair in front of the cable station and lies down with his head on the pulleys. As the cables cross each side, the trainer grabs each end using carabiner clips. Starting with elbows bent and fists up, Smith finds the stretch by straightening the arms and lowering the cables.
“Stability is one of the least important variables for muscle growth,” Smith said. “The less energy expended to sustain the movement, the more you can put into the target muscles. Add in the constant cable tension, and you have an exercise that loads the triceps through almost the entire range of motion.”
And not only the back can benefit from this different angle. “If regular skull machines bother your elbows, this is the option for you,” concluded the coach.
To try this exercise for yourself, take 2 to 3 sets with a weight that you can complete with 8 to 12 repetitions to put you in the muscle-building range. You don’t need to drive your fists past your shoulders as you release the weight, but make sure to get a deep stretch in the pulling part of the movement.
Who said you can’t do anything while on your back?
To follow Travis Smith on Instagram, Click here.
