Cable High-Pulley Straight-Bar Overhead Triceps Extension

Cable High Pulley Straight Bar Overhead Triceps Extension

• Straight bar attachment

1. Setup:

• Attach a straight bar to the high pulley on the cable machine.

• Adjust the weight on the machine to a manageable level for your fitness level.

2. Positioning:

   • Stand facing away from the cable machine, about 2-3 feet away.

   • Bend slightly at the knees and hinge at the hips, keeping your back straight.

   • Grasp the straight bar with both hands, using an overhand grip (palms facing down).

   • Position the bar behind your head with your elbows bent, so the bar is close to your neck.

3. Starting Position:

   • Ensure your feet are shoulder-width apart for stability.

   • Keep your core engaged and your elbows tucked in close to your head.

4. Movement:

   • Press the straight bar overhead by extending your arms upwards.

   • Keep your elbows steady and close to your ears throughout the movement.

   • Once your arms are fully extended, hold the position for a brief moment.

5. Return:

   • Slowly lower the bar back to the starting position behind your head while maintaining control.

   • Do not let the weight pull you back. Keep a slight tension in your arms.

6. Repetition:

   • Aim for 10-15 repetitions for 2-3 sets, depending on your fitness level.

   • Rest for 30-60 seconds between sets.

Tips

• Focus on form rather than weight. It's better to use a lighter weight to maintain proper technique.

• If you experience any discomfort in your shoulders or elbows, reduce the weight or modify your grip.

• Keep your movements smooth and controlled to maximize muscle engagement and minimize injury risk.