Cable High Pulley Overhead Triceps Extension

Setup

1. 01Set the pulley to the highest position and attach a straight or EZ bar.
2. 02Grip the bar, turn to face away from the stack, and bring the hands behind the head.
3. 03Take a split stance and hinge the torso slightly forward.
4. 04Start with the elbows bent and pointing forward, upper arms alongside the head.

Execution

1. 01Extend the elbows, pressing the bar forward and up until the arms are straight.
2. 02Keep the upper arms fixed beside the head as the forearms travel.
3. 03Bend the elbows slowly to return, feeling a deep stretch in the triceps.
4. 04Maintain the forward torso lean and braced trunk throughout.

Checkpoints

• -Upper arms stay parallel and close to the head at all times.
• -A clear triceps stretch is felt in the bent-elbow position.
• -Full lockout on every rep without the shoulders shrugging.
• -Lower back stays neutral despite the overhead load.

Common mistakes

• -Flaring the elbows wide and losing long-head tension.
• -Turning the movement into a press by moving the upper arms.
• -Arching the lower back to fight the cable.
• -Cutting the stretch short at the bottom.