Cable Low-Pulley Triceps Extension

Setup

1. 01Attach a rope or bar to the low pulley and face away from the stack.
2. 02Bring the attachment overhead with both hands and step into a staggered stance.
3. 03Lean slightly forward with the upper arms beside the ears and elbows bent.

Execution

1. 01Extend the elbows to drive the attachment up and forward overhead.
2. 02Squeeze the triceps hard at full extension.
3. 03Bend the elbows to lower the attachment behind the head under control.
4. 04Stop at a deep but comfortable stretch, then repeat.

Checkpoints

• -Upper arms stay close to the head; only the forearms move.
• -Torso lean stays constant instead of pumping with each rep.
• -Full stretch behind the head on every rep.
• -Elbows reach complete extension without the shoulders shrugging.

Common mistakes

• -Flaring the elbows wide to press the weight up.
• -Rocking the torso to generate momentum.
• -Cutting the bottom stretch short.
• -Standing too close to the stack so the cable loses tension at lockout.