Cable Seated High Pulley Overhead Tricep Extension

Description

How to Do Cable Seated High Pulley Overhead Tricep Extension

1. 1
   Setup

   Position a flat bench facing a high pulley cable machine and attach a rope or straight bar attachment to the cable.

2. 2
   Setup

   Sit on the bench with your back straight and feet flat on the floor for stability. Grasp the attachment with an overhand grip, hands close together for a rope or shoulder-width for a bar.

3. 3

   Lift the attachment overhead, fully extending your arms so your upper arms are close to your head and elbows point forward. This is your starting position.

4. 4

   Keeping your upper arms stationary and close to your head, slowly lower the attachment behind your head by flexing your elbows until your forearms are parallel to the floor. Inhale during this phase.

5. 5

   Forcefully extend your elbows, contracting your triceps to push the attachment back to the starting overhead position. Exhale as you extend, squeezing your triceps at the top.

Tips

• Maintain a stable torso throughout the movement, engaging your core to prevent any swaying or rocking, which ensures maximum triceps isolation.
• Keep your elbows tucked in and pointing directly forward; avoid letting them flare out to the sides, as this reduces triceps activation.
• Control the eccentric (lowering) phase by taking 2-3 seconds to bring the weight behind your head, enhancing muscle tension and growth.
• For a deeper triceps contraction, especially with a rope attachment, slightly twist your wrists outwards at the bottom of the movement.

Common Mistakes

• ×Flaring elbows out reduces triceps engagement; keep your elbows tucked in and pointed forward throughout the entire movement.
• ×Using momentum to lift the weight shifts tension away from the triceps; instead, lower the weight and focus on a slow, controlled extension.
• ×Not fully extending the elbows at the top misses a full triceps contraction; ensure a complete lockout to maximize muscle activation.