Cable High-Pulley Straight-Bar Overhead Triceps Extension
Sculpt killer triceps! The cable high pulley overhead extension isolates and strengthens for toned arms.

Required Equipment


Muscle Groups
Primary
Secondary
Instructions
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.