Cable Overhead Tricep Extension Straight Bar

Description

How to Do Cable Overhead Tricep Extension Straight Bar

1. 1
   Setup

   Adjust the cable pulley to its lowest position and attach a straight bar. Stand facing away from the cable machine.

2. 2
   Setup

   Grip the straight bar with an overhand grip, hands about shoulder-width apart. Step forward a few feet to create tension in the cable.

3. 3
   Setup

   Bring the bar overhead with your arms fully extended, so your biceps are near your ears and elbows point forward. Maintain a slight bend in your elbows.

4. 4

   Keeping your upper arms stationary and elbows tucked, slowly lower the bar behind your head by flexing only your elbows. Inhale as you lower the weight.

5. 5

   Extend your forearms to push the bar back to the starting overhead position, squeezing your triceps at the top. Exhale as you extend.

6. 6

   Control the movement throughout, ensuring your torso remains stable and you avoid any swinging or momentum from your shoulders.

Tips

• Maintain a slight bend in your elbows at the top of the movement to keep continuous tension on the triceps and protect the joint.
• Focus on keeping your elbows relatively fixed and pointing forward throughout the entire range of motion, preventing them from flaring out to the sides.
• Engage your core to stabilize your torso and prevent your lower back from arching excessively as you extend the weight overhead.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and promote growth.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward.
• ×Using too much momentum from the shoulders or back takes tension off the triceps; use a lighter weight and focus on strict elbow extension.
• ×Not achieving full range of motion limits muscle development; ensure you fully extend your arms at the top and allow the bar to go behind your head at the bottom.