Alternating cable tricep extension with Freemotion standing


Exercise Benefits:

  • You can perform this exercise in the gym.
  • This exercise will build strength in your triceps, the muscle in the upper arm, giving you shape and definition.
  • Your core muscles will also be activated to hold your body steady and to support your posture as you perform the exercise.


  1. With a handle in each hand, stand in front of the Free Motion machine with your feet about shoulder-width apart.
  2. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. You should be standing far back enough from the machine that you’ll feel a tension on the cables.

How to Do:

  1. Keeping your upper arms tight against your torso, allow your forearms to come up so that your elbows are bent at 90 degrees. Your grip should face your body with your forearms in a straight line parallel to the ground. This is the start position.
  2. Pull your shoulder blades back and down and tighten your abdominals to help keep your body in alignment, then extend one elbow until your arm is fully straightened next your torso.  Return your arm to its original position and then switch sides. Repeat for the required number of repetitions.
  3. Make sure that your upper arms remain “tight” and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not “flare” out. Only your forearms should be moving.
  4. Be careful not to rock forward or backward or side to side. If you find yourself doing this, the weight is too heavy, and you should reduce the resistance.


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