Cable High-Pulley Triceps Extension

Setup:

• Attach a dual handle or straight bar to the high pulley of the cable machine.

• Adjust the weight on the machine to your desired level.

Positioning:

• Stand facing away from the cable machine.

• Grab the handles or bar with both hands, palms facing down.

• Position your hands above your head, elbows bent, and in line with your ears. Your elbows should be pointing forward.

Starting Position:

• Keep your feet shoulder-width apart for stability.

• Engage your core and maintain a straight posture throughout the exercise.

Movement:

• Inhale as you prepare to perform the movement.

• Exhale as you extend your arms upwards, pushing the handles or bar away from you until your arms are fully extended.

• Keep your elbows close to your head, focusing on using your triceps to power the movement.

Return:

• Inhale as you slowly lower the handles or bar back to the starting position, maintaining control.

• Ensure your elbows stay in position and do not flare out.

Repetitions:

• Perform 8 to 12 repetitions for 2 to 3 sets, resting for about 30 seconds to 1 minute between sets.

Tips:

• Avoid using momentum; focus on a controlled movement.

• Keep your shoulders relaxed and away from your ears.

• Adjust the weight if you find it too easy or too challenging to maintain proper form.