Cable Low Triceps Extension

Setup

1. 01Attach a rope to a low pulley and grab it with both hands, palms facing each other.
2. 02Face away from the stack and bring the rope overhead, stepping into a staggered stance.
3. 03Lean the torso slightly forward with elbows bent and pointing forward beside the head.

Execution

1. 01Extend the elbows to drive the rope forward and up to full lockout.
2. 02Pull the rope ends slightly apart at the top.
3. 03Bend the elbows to lower the hands behind the head until the triceps are fully stretched.
4. 04Repeat without letting the upper arms drop.

Checkpoints

• -Upper arms stay beside the head throughout the set.
• -Torso holds a stable forward lean; the cable does not pull you backward.
• -Full stretch behind the head on every rep.
• -Ribs stay down; the lower back does not arch at lockout.

Common mistakes

• -Letting the elbows flare wide and turning it into a press.
• -Standing bolt upright so the stack pulls the arms out of position.
• -Shortening the range as the weight goes up.
• -Using the torso to heave the weight forward.