Body part
triceps
Instructions
- Lie down on a flat bench with your head close to the cable machine.
- Hold the cable attachment with an overhand grip, your hands shoulder-width apart, and extend your arms so they are perpendicular to your body.
- Engage your core and stabilize your body on the bench.
- Slowly lower the cable attachment towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause briefly when the attachment is just above your forehead.
- Extend your arms back to the starting position by pushing the cable attachment back up, using your triceps to power the movement.
- Squeeze your triceps at the top of the movement for maximum contraction.
- Repeat for the desired number of repetitions, maintaining controlled form throughout.
Advice
- Ensure the pulley is set to a high position to maximize the range of motion.
- Keep your elbows stationary and close to your head to target the triceps effectively.
- Use a slow and controlled movement to minimize the risk of injury and maximize muscle engagement.
- Squeeze the triceps at the bottom of the movement for a better muscle contraction.
- Avoid using too much weight, as it can cause improper form and reduce the effectiveness of the exercise.
- Incorporate a slight pause at the stretch position to increase time under tension.
- Utilize a straight bar or rope attachment to see which feels most comfortable and effective for you.
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
