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Cable Overhead Tricep Extension
An overhead cable extension that loads the triceps long head at a deep stretch, using a bar attachment for a fixed grip and steady resistance through the full range.
ArmsCableElbow extension
GoLightWeight mediacable-overhead-tricep-extension
시범 영상 준비 중
Primary
Triceps brachii
Secondary
AnconeusCoreSerratus anterior
Equipment
Cable
Pattern
Elbow extension
Setup
- 01Attach a straight or EZ bar to a low or mid pulley.
- 02Grip the bar, face away from the stack, and press the bar overhead.
- 03Take a split stance and lean the torso slightly forward.
- 04Start with the elbows bent so the bar sits behind the head, upper arms beside the ears.
Execution
- 01Extend the elbows to drive the bar straight overhead to lockout.
- 02Keep the upper arms vertical and close to the head as the forearms move.
- 03Lower slowly behind the head until you feel a deep triceps stretch.
- 04Stay braced so the lower back does not arch under the load.
Checkpoints
- -Upper arms stay vertical and stationary through the rep.
- -A full stretch is reached behind the head each rep.
- -Elbows track forward, not flared wide.
- -Ribs stay down with the trunk braced.
Common mistakes
- -Flaring the elbows out to shorten the range.
- -Arching the lower back instead of bracing.
- -Half reps that skip the stretched bottom position.
- -Letting the shoulders shrug at lockout.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps as the primary long-head movement of the session.
- -Progress load slowly; the stretched position is powerful but easy to overreach.
- -Rotate with skull crushers block to block to keep elbows happy.
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