{"id":9645,"date":"2026-09-26T13:03:50","date_gmt":"2026-09-26T11:03:50","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9645"},"modified":"2026-09-26T13:03:50","modified_gmt":"2026-09-26T11:03:50","slug":"extensao-unilateral-triceps-acima-cabeca-polia","status":"publish","type":"uebung","link":"https:\/\/training.fit\/pt-br\/exercicio\/extensao-unilateral-triceps-acima-cabeca-polia\/","title":{"rendered":"Tr\u00edceps franc\u00eas unilateral na polia"},"content":{"rendered":"<p>O tr\u00edceps franc\u00eas unilateral na polia \u00e9 um \u00f3timo exerc\u00edcio de isolamento que permite trabalhar um bra\u00e7o de cada vez. Ao contr\u00e1rio do <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9643\">tr\u00edceps na polia<\/a> tradicional, o bra\u00e7o aponta para cima, e n\u00e3o para baixo. Ao estender o bra\u00e7o e levantar a carga com o tr\u00edceps, voc\u00ea trabalha bem esse m\u00fasculo.<\/p>\n<p>H\u00e1 v\u00e1rias alternativas para esse exerc\u00edcio de isolamento, como o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9670\">tr\u00edceps franc\u00eas unilateral com halter<\/a>. O movimento \u00e9 o mesmo, ent\u00e3o \u00e9 uma substitui\u00e7\u00e3o simples quando voc\u00ea n\u00e3o tem acesso a uma polia. Outras op\u00e7\u00f5es s\u00e3o o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8991\">tr\u00edceps coice<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=9628\">tr\u00edceps testa com barra<\/a>.<\/p>\n<p>Para trabalhar o tr\u00edceps e o peito ao mesmo tempo, combine exerc\u00edcios como o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8528\">supino reto<\/a> e o <a href=\"https:\/\/training.fit\/pt-br\/?post_type=uebung&#038;p=8808\">mergulho nas paralelas<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execucao_correta\">Execu\u00e7\u00e3o correta<\/span><\/h2>\n<p>Para fazer este exerc\u00edcio, voc\u00ea precisa de uma esta\u00e7\u00e3o de polias. H\u00e1 diferentes op\u00e7\u00f5es de puxador, sendo as duas principais:<\/p>\n<ul>\n<li>Puxador individual<\/li>\n<li>Corda para tr\u00edceps<\/li>\n<\/ul>\n<p>Com o puxador individual, segure o cabo com a palma voltada para cima. Com a corda, a posi\u00e7\u00e3o da m\u00e3o \u00e9 parecida, mas um pouco girada para o lado. Segure a corda junto \u00e0 extremidade de borracha, como uma extens\u00e3o do cabo.<\/p>\n<p>Nos dois casos, alinhe o bra\u00e7o com o cabo para que o movimento seja fluido e o cabo n\u00e3o puxe o bra\u00e7o para o lado.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_de_demonstracao\">V\u00eddeo de demonstra\u00e7\u00e3o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBomdsos37GU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Bomdsos37GU\" \/><meta itemprop=\"duration\" content=\"PT11S\" \/><meta itemprop=\"uploadDate\" content=\"2020-10-23T07:00:01Z\" \/><meta itemprop=\"name\" content=\"Single Arm Overhead Tricep Cable Extension - OPEX Exercise Library\" \/><meta itemprop=\"description\" content=\"Start the Single Arm Overhead Tricep Cable Extension standing in front of the cable machine with your back to it. Grab a cable by the handle in one hand and reach back like you&#039;re touching your shoulder blade. Then extend your arm until it is locked out over head and then return to the starting position. OPEX Fitness is the education provider for coaches seeking career success, longevity, and fulfillment. Our mission is to bring honor back to the coaching profession. Through our coaching education and our Gym Licensing Program, we provide coaches with the tools needed to professionalize their passion. OPEX On The Web OPEX Coaching Education - https:\/\/www.OPEXfit.com OPEX Gyms - https:\/\/www.OPEXgyms.com\"><div class=\"lyte-wrapper\" title=\"Single Arm Overhead Tricep Cable Extension - OPEX Exercise Library\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Bomdsos37GU\"><div id=\"lyte_Bomdsos37GU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBomdsos37GU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Single Arm Overhead Tricep Cable Extension - OPEX Exercise Library<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Bomdsos37GU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FBomdsos37GU%2F0.jpg\" alt=\"Single Arm Overhead Tricep Cable Extension - OPEX Exercise Library\" width=\"853\" height=\"460\" \/><br \/>Assista a este v\u00eddeo no YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucoes_passo_a_passo\">Instru\u00e7\u00f5es passo a passo<\/span><\/h3>\n<p class=\"num\">Prenda o puxador na parte inferior da esta\u00e7\u00e3o de polias.<\/p>\n<p class=\"num\">Fique de costas para a m\u00e1quina e segure o puxador com firmeza. Afaste os p\u00e9s na largura dos ombros ou coloque um deles \u00e0 frente para melhorar o equil\u00edbrio.<\/p>\n<p class=\"num\">Eleve o bra\u00e7o que vai trabalhar, segurando o puxador, de modo que o cotovelo aponte para a frente e a palma fique voltada para cima. D\u00ea um pequeno passo para a frente para elevar as placas selecionadas. Mantenha o outro bra\u00e7o ao lado do corpo. Essa \u00e9 a posi\u00e7\u00e3o inicial.<\/p>\n<p class=\"num\">Olhando para a frente, estenda o bra\u00e7o devagar e de forma controlada. Pare com o cotovelo ainda levemente flexionado para evitar a hiperextens\u00e3o. Depois, flexione o cotovelo e des\u00e7a a carga com o mesmo cuidado.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erros_comuns\">Erros comuns<\/span><\/h2>\n<p>Na extens\u00e3o de tr\u00edceps na polia, movimente apenas a articula\u00e7\u00e3o do cotovelo. N\u00e3o mova o tronco nem os ombros. Se necess\u00e1rio, reduza a carga para manter uma execu\u00e7\u00e3o mais fluida e correta durante toda a s\u00e9rie.<\/p>\n<p>Al\u00e9m disso, tome cuidado para n\u00e3o hiperestender o cotovelo. Mantenha uma leve flex\u00e3o no fim da extens\u00e3o para proteger a articula\u00e7\u00e3o.<\/p>\n","protected":false},"featured_media":9649,"parent":0,"template":"","meta":[],"muskelgruppe":[1612],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"cable","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Extens\u00e3o de tr\u00edceps sobre a cabe\u00e7a na polia","target-muscles":30933,"equipment":4956,"muscles":5223,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9670,9676,7421,9607]},"yoast_head":"<title>Tr\u00edceps franc\u00eas unilateral na polia - Instru\u00e7\u00f5es, infos &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Tr\u00edceps franc\u00eas unilateral na polia: confira a posi\u00e7\u00e3o em rela\u00e7\u00e3o \u00e0 polia baixa. Aprenda a t\u00e9cnica passo a passo e saiba quais erros evitar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/pt-br\/exercicio\/extensao-unilateral-triceps-acima-cabeca-polia\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00edceps franc\u00eas unilateral na polia\" \/>\n<meta property=\"og:description\" content=\"Tr\u00edceps franc\u00eas unilateral na polia: confira a posi\u00e7\u00e3o em rela\u00e7\u00e3o \u00e0 polia baixa. 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