High Pulley Overhead Triceps Extension
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.TRICEPS
exercise_detail.description
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.
High Pulley Overhead Triceps Extension
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exercise_detail.how_to_perform
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension in the cable.
- Position your feet shoulder-width apart and lean slightly forward at the waist.
- Extend your arms overhead, keeping your elbows close to your head and your core engaged.
- Slowly lower the rope behind your head by bending at the elbows while keeping your upper arms stationary.
- Pause briefly when your forearms are parallel to the floor.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.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.
exercise_detail.common_mistakes
- Leaning too far forward, which reduces triceps engagement.
- Using excessive weight, leading to poor control and momentum.
- Allowing elbows to flare out, reducing isolation of the triceps.
- Failing to fully extend the arms, limiting range of motion.
- Arching the back excessively, increasing strain on the lower back.
- Rushing through the movement, compromising muscle tension.
- Not keeping a stable core, affecting balance and form.
- Gripping the handle too tightly, causing tension in the forearms.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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