HIGH PULLEY OVERHEAD TRICEP EXTENSION

HOW TO DO HIGH PULLEY OVERHEAD TRICEP EXTENSION

HOW TO: HIGH PULLEY OVERHEAD TRICEP EXTENSION

Starting Position:

1. Setup: Attach a rope to the upper pulley of a cable machine.

2. Grasp and Position: Stand facing away from the cable machine, grasp the rope with both hands, and position your feet in a staggered stance (one foot forward, one foot back) for stability.

3. Body Alignment: Keep your back straight and engage your core muscles to stabilize your body.

Form:

1. Starting Movement: Begin with your elbows bent and your hands positioned behind your head, holding the rope.

2. Extend Arms: Exhale as you straighten your arms, extending the rope upwards and away from your body until your arms are fully extended overhead.

3. Hold and Return: Hold for a brief second at the top of the movement to maximize triceps contraction, then inhale and slowly return to the starting position by bending your elbows.

Personal Trainer Tips:

• Core Engagement: Keep your core muscles engaged throughout the exercise to prevent your body from being pulled backwards by the weight of the cable.

• Elbow Position: Ensure your elbows remain close to your head and do not flare out to the sides.

• Controlled Motion: Perform the exercise in a controlled manner, avoiding any jerking or swinging movements.

• Stable Stance: Maintain a stable stance with your feet to provide a solid base and prevent loss of balance.

HIGH PULLEY OVERHEAD TRICEP EXTENSION – BENEFITS

1. Triceps Emphasis: This exercise effectively targets the triceps, particularly emphasizing the long head of the triceps due to the overhead position.

2. Core Engagement: The requirement to stabilize your body against the backward pull of the cable engages and strengthens your core muscles.

3. Muscle Variety: By placing the triceps in a different position compared to other triceps exercises, you provide a varied stimulus, which can lead to better overall muscle development.

4. Strength and Stability: The need to stabilize your body while performing the movement can improve overall strength and stability in the upper body.

5. Increased Range of Motion: The overhead extension allows for a full range of motion in the triceps, promoting flexibility and muscle growth.

6. Versatility: This exercise can be adjusted by changing the rope attachment or using different grips, providing versatility in your workout routine.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

Cable