Body part
Triceps
Instructions
- Choose an appropriate weight for the exercise and attach a straight bar to the high pulley of a cable machine.
- Sit upright on a bench or chair facing the cable machine with your feet flat on the ground.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Hold the bar above your head with your arms fully extended, perpendicular to the ground.
- Keep your upper arms stationary and slowly lower the bar behind your head by bending your elbows.
- Pause for a moment when your forearms touch or come close to your biceps.
- Without letting your upper arms move, slowly raise the bar back to the starting position.
- Repeat for the desired number of repetitions and then switch arms if necessary.
Advice
- Use proper form and technique to ensure you are targeting the triceps effectively.
- Start with a weight that allows you to perform the exercise with proper form, gradually increasing the weight as you get stronger.
- Squeeze your triceps at the bottom of the movement and fully extend your arms for maximum contraction.
- Aim to maintain a slow and controlled tempo throughout the exercise for optimal muscle engagement.
- Incorporate this exercise into your upper body workout routine at least once a week to see progress.
- Consider using different grip attachments to vary the angle and target different parts of the triceps.
- Pay attention to your breathing and exhale as you extend your arms, inhaling as you bring the weight back up.
- To prevent strain or injury, avoid using excessive momentum or swinging the weight during the exercise.
- Don’t forget to warm up before performing this exercise to prepare your muscles and joints.
- Listen to your body and if you experience any pain or discomfort, stop immediately and consult a fitness professional.
