1. Attach a straight bar to a high pulley cable machine.
2. Select the appropriate weight on the cable machine.
3. Stand with your back to the machine, feet shoulder-width apart.
4. Grab the bar with an overhand grip (palms facing down) and raise it overhead, elbows pointing forward.
5. Keep your elbows close to your head and upper arms stationary throughout the exercise.
6. Bend your elbows to lower the bar behind your head in a controlled manner.
7. Pause briefly when your forearms move beyond parallel to the floor.
8. Extend your elbows fully, squeezing your triceps to lift the bar back to the starting position.
9. Keep your core engaged and maintain good posture during the movement.
10. Repeat for the desired number of reps and sets.
Safety Tips:
- Start with a light weight to ensure proper form.
- Avoid using too much weight that causes your body to sway or lose form.
- Move only your forearms during the exercise to target the triceps effectively.
- Keep the movement controlled, especially during the eccentric (lowering) phase.
---
