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.
