Cable High Pulley Overhead Tricep Extension
Sculpt strong triceps with the Cable High Pulley Overhead Tricep Extension. Extend your arms overhead to isolate and build impressive upper arm definition.
Description
This exercise involves pulling a high pulley cable extension down behind the head, targeting the triceps muscle.
How to Do Cable High Pulley Overhead Tricep Extension
- 1Setup
Attach a rope attachment to a high pulley cable machine. Stand facing away from the machine, taking a step or two forward to ensure proper clearance during the movement.
- 2Setup
Grasp the rope with a neutral grip (palms facing each other), hands close together. Elevate your arms overhead, fully extending them with a slight bend in the elbows.
- 3
Brace your core and keep your elbows tucked close to your head. Inhale, then slowly lower the rope behind your head by flexing your elbows, ensuring your upper arms remain stationary.
- 4
Feel a deep stretch in your triceps at the bottom of the movement. Exhale as you extend your elbows, contracting your triceps to return the rope to the starting overhead position.
- 5
Fully extend your elbows at the top without locking them out, squeezing the triceps for a peak contraction before initiating the next repetition.
Tips
- Maintain a stable torso throughout the movement; avoid leaning forward or backward to prevent momentum from assisting the lift and reduce strain on your lower back.
- Keep your elbows pointing forward and close to your head to maximize triceps isolation and minimize unwanted shoulder involvement.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to fully engage the triceps and enhance muscle growth, rather than letting the weight drop.
Common Mistakes
- ×Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointed forward throughout the exercise to maintain tension on the target muscle.
- ×Using too much weight leads to an incomplete range of motion or reliance on momentum; select a weight that allows for full elbow extension and controlled movement without compromising form.
- ×Letting your upper arms move during the exercise shifts tension away from the triceps; ensure your upper arms remain stationary, moving only at the elbow joint to isolate the triceps.
Variations
Cable Rope High Pulley Overhead Tricep Extension
Sculpt and strengthen your triceps with the Cable Rope High Pulley Overhead Tricep Extension.
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
Cable One Arm High Pulley Overhead Tricep Extension
Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Related Exercises
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Cable Pushdown (with rope attachment)
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Cable One Arm Tricep Pushdown
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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