Movement overview

The High Pulley Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.

Step-by-step cues

1. Attach a rope handle to a high pulley on a cable machine.
2. Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension in the cable.
3. Position your feet shoulder-width apart and lean slightly forward at the waist.
4. Extend your arms overhead, keeping your elbows close to your head and your core engaged.
5. Slowly lower the rope behind your head by bending at the elbows while keeping your upper arms stationary.
6. Pause briefly when your forearms are parallel to the floor.
7. Extend your arms back to the starting position by contracting your triceps.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows as close to your head as possible to maximize triceps engagement.
• Maintain a slight forward lean to stabilize your body and prevent lower back strain.
• Avoid using momentum; focus on slow, controlled movements for better muscle activation.
• Engage your core throughout the exercise to maintain balance and support your lower back.
• Exhale as you extend your arms and inhale as you lower the rope behind your head.
• Adjust the weight so that you can perform the exercise with proper form for all repetitions.