Band High-Pulley Overhead Triceps Extension
Build stronger triceps with the Band High-Pulley Overhead Extension! A simple, effective exercise you can do almost anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Band High Pulley Overhead Triceps Extension
- A high anchor point (e.g., a high pulley machine or sturdy overhead structure)
Positioning
1. Setup: Secure the resistance band to a high anchor point. Make sure it is firmly attached to avoid any accidents.
2. Starting Position: Stand facing away from the anchor point. Grasp the handles of the resistance band with both hands, palms facing down.
3. Feet Position: Stand with your feet shoulder-width apart to maintain balance.
Movement
1. Initial Position: Bend slightly at your waist, keeping your back straight and core engaged. Your arms should be bent at the elbows, bringing your hands near your forehead.
2. Extension: Slowly extend your arms overhead by straightening your elbows, pushing against the resistance of the band. Make sure to keep your upper arms close to your head throughout the movement.
3. Peak Contraction: At the top of the movement, fully extend your arms, ensuring you're engaging your triceps.
4. Return: Lower your arms back to the starting position slowly while maintaining control over the band. Do not let the band snap back; keep it under control.
Tips
- Maintain a steady posture and avoid swinging your body to generate momentum.
- Focus on squeezing your triceps as you extend your arms.
- Adjust the resistance by using a band with higher or lower tension if necessary.
- Perform the exercise in a slow and controlled manner to maximize effectiveness.
Repetitions
- Start with 8-12 repetitions for 2-3 sets, resting for a minute between sets.