Cable Incline Skull Crusher

- Adjustable bench

Positioning

1. Adjust the Bench: Set the bench to an incline, typically at a 30 to 45-degree angle.
2. Setup the Cable Machine: Attach the rope or straight bar attachment to the high pulley of the cable machine.
3. Position Yourself: Sit on the inclined bench with your back supported. Adjust your position so that your head is just above the backrest.

Movement Instructions

1. Grip the Cable: Grab the cable attachment with both hands, using a neutral grip (palms facing each other for the rope, palms facing down for the bar).
2. Starting Position: Extend your arms above your chest with your elbows slightly bent. Your arms should be in line with your shoulders.
3. Lower the Weight: Inhale and slowly bend your elbows to lower the cable attachment towards your forehead. Keep your elbows stationary; only your forearms should move.
4. Return to Start: Once your forearms are close to your forehead, exhale and extend your arms back to the starting position, maintaining control of the weight throughout the movement.
5. Repetitions: Perform 8 to 12 repetitions based on your fitness level.

Tips

- Keep your movements slow and controlled to focus on the triceps and avoid using momentum.
- Make sure to keep your elbows close to your head throughout the exercise to maximize effectiveness and minimize shoulder strain.
- Adjust the weight on the cable machine to ensure you can perform the exercise with proper form.