Cable High-Pulley Overhead Tricep Extension

1. Setup:

   • Begin by adjusting the cable machine to a high position.

   • Attach a handle to the high pulley.

2. Positioning:

   • Stand facing away from the machine with your feet shoulder-width apart.

   • Grasp the handle with both hands using an overhand grip (palms facing forward).

   • Step back to create tension in the cable, ensuring your arms are fully extended above your head.

3. Starting Position:

   • Keep your feet firmly planted and your torso upright.

   • Bring your hands behind your head, keeping your elbows close to your ears. This is your starting position.

4. Movement:

   • Exhale and extend your arms upward, pushing the handle directly above your head.

   • Focus on engaging your triceps as you straighten your arms fully.

   • Avoid arching your back; maintain a neutral spine throughout the movement.

5. Return:

   • Inhale as you slowly lower the handle back to the starting position, keeping control of the movement.

   • Ensure that your elbows remain stationary and close to your head during the lowering phase.

6. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.

Tips:

• Start with a lighter weight to master form before increasing resistance.

• Keep your core engaged to stabilize your body throughout the exercise.

• Avoid swinging the weights; focus on slow and controlled movements for maximum effectiveness.