Cable Bent Over Overhead Triceps Extension Straig

Muscles worked

Setup

1. Attach a straight bar to the high pulley of a cable machine.
2. Grasp the bar with an overhand grip, shoulder-width apart, and turn your back to the machine.
3. Step forward into a staggered stance for stability and hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor.
4. Position your upper arms alongside your ears with your elbows bent, holding the bar behind your head.

How to do it

1. Exhale as you extend your arms forward in an arc by straightening your elbows, keeping your upper arms completely stationary.
2. Contract your triceps hard at the point of full extension without locking out the elbow joints.
3. Inhale as you slowly lower the bar back behind your head to the starting position, feeling a deep stretch in the triceps.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds to extend, 1-second squeeze, 2 seconds to return).

Form checklist

• Keep your elbows tucked in toward your head; do not let them flare out to the sides.
• Maintain a neutral spine and engaged core to prevent your lower back from arching.
• Ensure only your forearms are moving; your shoulders and upper arms should remain locked in place.
• Keep your head in a neutral position, looking slightly down at the floor.

Pro tips

• Focus on the 'stretch' at the bottom of the rep; the long head of the triceps is most active when the muscle is elongated over the shoulder joint.
• Think about 'throwing' the bar toward the wall in front of you rather than just pushing it up to maintain better mechanical tension.

Make it harder

• Pause for 2 seconds at the bottom of the movement to emphasize the loaded stretch.
• Perform a slow 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the cable bent over overhead triceps extension straig work?

The cable bent over overhead triceps extension straig primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable bent over overhead triceps extension straig?

The cable bent over overhead triceps extension straig uses cable.

Is the cable bent over overhead triceps extension straig good for beginners?

The cable bent over overhead triceps extension straig is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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