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.
