Cable Overhead Tricep Extension Straight Bar

Description

How to do Cable Overhead Tricep Extension Straight Bar

1. 01
   Setup

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

2. 02
   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. 03
   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. 04

   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. 05

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

6. 06

   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.