Movement overview

The Overhead Cable Triceps Extension (bar) is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while holding a bar attached to a cable machine, effectively working the long head of the triceps. This exercise helps in building strength and muscle definition in the upper arms.

Step-by-step cues

1. Attach a straight bar to the high pulley of a cable machine.
2. Stand facing away from the machine, grasping the bar with both hands using an overhand grip.
3. Step forward slightly to create tension in the cable, and position your feet shoulder-width apart.
4. Raise the bar overhead, keeping your elbows close to your head and your core engaged.
5. Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
6. Exhale and extend your arms back to the starting position by straightening your elbows, ensuring full contraction of the triceps.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
• Maintain a slight bend in your knees for better balance and stability.
• Engage your core muscles to prevent arching of the lower back during the exercise.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.
• Focus on slow and controlled movements to enhance muscle activation and reduce injury risk.
• Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.