Instructions
- Stand facing a cable machine, feet shoulder-width apart, with a straight bar or rope attachment connected to the high pulley.
- Grasp the bar with an overhand grip, hands about shoulder-width apart. Keep your elbows tucked close to your body.
- Lean slightly forward, keeping your back straight and core engaged. This is your starting position.
- Push the bar down by extending your forearms until your arms are fully extended and your triceps are fully contracted.
- Hold the contraction for a moment, then slowly return the bar to the starting position, controlling the weight throughout the movement.
💡 Pro Tip & Form Cue
Focus on actively squeezing the Triceps at the peak of each repetition.
Common Mistakes
- Using momentum: Avoid swinging your body or shrugging your shoulders to push the weight down. The movement should come from your triceps.
- Flaring elbows: Keep your elbows tucked close to your sides to maximize tricep engagement and reduce shoulder strain.
- Not fully extending or contracting: Ensure you get a full range of motion, extending your arms completely at the bottom and feeling the triceps contract.
- Rounding your back: Maintain a straight back and engaged core to protect your spine and provide a stable base.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps with controlled tempo.