1. Setup:
- Adjust the cable machine to the highest setting.
- Attach the handles to the cable.
2. Positioning:
- Sit on the bench, ensuring your back is straight and your feet are planted firmly on the ground.
- Grasp the cable handles with both hands, palms facing each other.
3. Starting Position:
- Bring your hands overhead, keeping your elbows close to your head.
- Your arms should be bent at about a 90-degree angle at the elbows.
4. Movement:
- Inhale and hold the starting position.
- As you exhale, extend your arms upward until they are fully extended, keeping the elbows stationary.
- Squeeze your triceps at the top of the movement.
5. Return:
- Slowly lower the handles back to the starting position, maintaining control throughout the motion.
- Ensure your elbows stay close to your head and do not flare out.
6. Repetitions:
- Perform 8-12 repetitions based on your fitness level.
7. Tips:
- Use a weight that allows you to perform the exercise with good form.
- Avoid using momentum; focus on controlling the weight during both the upward and downward movements.
- Keep your core engaged to maintain stability.
8. Cool Down:
- After completing your set, gently stretch your triceps to aid recovery.
