High Cable Supinated Triceps Kick Backs
Dr. Eric Serrano demonstrates an innovative triceps exercise. The supinated grip (palm facing the ceiling) is most often the most neglected position. Most trainees only use a pronated or neutral grip. Training one arm at a time for triceps movements can put less stress on the joints while providing a much greater range of motion. High Cable Supinated Triceps Kick Backs are highly effective for balancing the triceps heads.
Performing a standing triceps push down with forward lean may allow you to handle more weight load, but it will also grind your joints. Try single arm cable movements with proper form and you will see a huge difference with your triceps development.
For more advanced triceps training videos and protocols check out the Unbalanced Load Arm Training article.
Dr. Eric Serrano MD demonstrates two variations of the triceps exercise. Notice that each rep has two components. Make sure to maintain the supinated grip during the entire rep. Fatigue will force some trainees to move towards a neutral grip as the set progresses. High Cable Supinated Triceps Kick Backs requires the palm to face the ceiling at all times. Maintaining the supinated grip becomes very difficult as the set progresses.
The second position with the elbow farther from the body is much more challenging. This execution is much more difficult because the latissimus dorsi relaxes which forces the triceps to work much harder. Keep the traps down to ensure proper form and during this variation the angle of the palm may change to reflect the altered position of the elbow. Instead of the palm facing the ceiling it may face the pulley on an angle.
Aim to retract and depress the scapula during this exercise and all pulling movements to gain the most benefit from every rep. letting the shoulder blades drift “high” causes a poor pulling motion which over stresses the traps leading to shoulder impingement.