Overhead Cable Tricep Extension Ⅱ
Toned armsAbout
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
How to Overhead Cable Tricep Extension Ⅱ
Starting Position
1. Please position the cable above your head.
2. Stand with your legs shoulder-width apart, grip with both hands, and turn around.
3. Step one leg forward and pull the cable while bending your upper body.
4. Pull your hands to head level, keeping your forearms perpendicular to the ground.
Proper Form
1. Please stretch your arms forward until they are parallel to the ground.
2. Slowly return to the starting position while bearing the weight.
Breathing Technique
Exhale when you push your arms, and inhale when you bend your arms.
Muscles Overhead Cable Tricep Extension Ⅱ Works
Muscles used
- Tricepsback of the upper arms
- Rotator cuffSmall muscles around your shoulder that help you move your arms
- CoreInner muscles around your abs, back, and pelvis
- Upper trapsmuscles from the back of the neck to the tops of the shoulders
Main muscleGrab the cable overhead or behind you and bend your elbows, then straighten them. The main muscle working here is your triceps. They stretch and contract to help you overcome the cable resistance.
Supporting musclesRotator cuffs stabilize your shoulders, and your core keeps your torso steady.
How it should feelAs the bar lowers, the backs of your arms should stretch. As you lift it back up, your triceps should shorten and feel firm.
Signs you're offIf your elbows move forward or your upper body swings, you’re using your shoulders and momentum. If your lower back arches, your core might not be tight.
Remember thisKeep your upper arms still and move only at the elbows.
Setting Up for Overhead Cable Tricep Extension Ⅱ
Setup orderAlign the cable loop so the rope is at head height → Connect the rope → Clear the front
Cable height
Set it like thisAdjust the height of the cable loop so that the rope is at the height behind your head when you hold it.
How to checkThe cable connects from the back to the rope, and the rope should come naturally behind your head.
Rope connection
Set it like thisHook the rope onto the loop at the end of the cable and ensure the lock is completely closed.
How to checkMake sure the loop does not open and the rope does not slip out of the cable when you pull the rope slightly.
Exercise space
Set it like thisLeave a space about a step ahead of the cable.
How to checkThere are no walls or equipment in front, so you just need a space to stand holding the rope.
Watch out forAvoid starting with rope height is incorrect, the rope loop is not fully locked, or the space in front is too narrow when starting.
Stance for Overhead Cable Tricep Extension Ⅱ
Foot widthPlace one foot forward and one foot back, facing away from the cable.
Where your weight goesPress the whole front foot into the floor, and use the back foot mainly for balance.
Upper body positionStand where the rope can start behind your head.
Why it mattersIf your foot position is unstable, your body may sway as you extend the rope forward.
How to Grip for Overhead Cable Tricep Extension Ⅱ
Grip typeHold just above the rubber stoppers at the rope ends with both hands, with your palms facing each other.
Grip widthKeep your hands close to the rope ends, and match both hand positions at the same height.
How hard to gripPlace the rope in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.
The Key Point for Overhead Cable Tricep Extension Ⅱ
Keep your elbows steady, and slowly extend the rope from behind your head forward and upward.
Think of it like thisKeep your elbows still, move the rope
Before the fixPush the rope by moving your elbows back and forth or shaking your body.
After the fixI feel strength in the back of my arms, and the rope moves stably.
Common Mistakes in Overhead Cable Tricep Extension Ⅱ
Elbows spread too wide
Why it's wrongThis reduces triceps focus.
How to fix itKeep your elbows steady near your ears.
Elbows move back and forth
Why it's wrongYou can work your shoulders
How to fix itKeep your elbows fixed and move only your forearms.
Moving too fast
Why it's wrongTarget muscles aren’t fully engaged
How to fix itMove slowly both ways.
Precautions
1. Please be careful not to let your elbows flare out.
2. Please be careful not to overextend your arms.
From the Community
If you do pushdowns and super sets, you get 1 minute, haha.
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