Low cable overhead triceps extension
The low cable overhead triceps extension is an isolation exercise designed to target your triceps muscles. To perform this exercise, you'll need to lie on a bench and grasp a rope handle. With a slow and steady motion, extend your arms overhead until they are fully extended. This exercise is typically performed with moderate to high reps, such as 8-12 reps per set or more. It can be incorporated into any upper-body or arm-focused workout to help strengthen and tone your triceps.
By using this exercise, you'll be able to specifically target your triceps and gain strength and definition. The low cable overhead triceps extension is a great way to add variety to your workout routine and take your arms to the next level. Not only will your triceps look better, but you'll also be able to lift more weight and perform other exercises with greater ease. Give this exercise a try and you'll see the results in no time!
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The low cable overhead triceps extension is an isolation exercise designed to specifically target your triceps muscles and build strength and definition.
- The cable provides continuous tension throughout each rep, helping to activate the long head of the triceps.
- This exercise is a great way to add variety to your workout routine and take your arms to the next level.
- By incorporating this exercise into any upper-body or arm-focused workout, you'll be able to lift more weight and perform other exercises with greater ease.
- Give this exercise a try and you'll quickly see the results!
Step by Step Instructions For Low cable overhead triceps extension
- Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
- To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Warm Up Tips
- Before starting the low cable overhead triceps extension, warm up your triceps and upper body with some light cardio exercises like jogging or jumping jacks.
- Do some dynamic stretches for your triceps, such as arm circles or triceps dips, to increase blood flow and flexibility.
- Start with a lighter weight than your working weight to activate your triceps muscles and prepare them for the exercise.
- Perform a few reps with the lighter weight, focusing on proper form and range of motion.
- Gradually increase the weight as you warm up and feel more comfortable with the movement.
- Take breaks between sets to stretch your triceps and prevent any muscle strain or fatigue.
- Listen to your body and stop if you feel any pain or discomfort during the warm-up or exercise.
- After completing the warm-up sets, rest for a minute or two before starting your working sets with the desired weight.
- Remember to breathe properly throughout the exercise to maintain proper form and maximize the benefits.
- Finish your workout with some static stretches for your triceps to cool down and prevent muscle soreness.
Low cable overhead triceps extension Safety Tips
- Ensure that the rope is securely attached to the low pulley before starting the exercise.
- Choose an appropriate weight that challenges your muscles but allows you to maintain proper form throughout the movement.
- Face away from the cable machine to ensure that you have enough space to perform the exercise without any obstructions.
- Position your hands behind your head with your elbows pointing straight up to properly engage the triceps muscles.
- Stagger your stance and lean gently away from the machine to create greater stability and balance during the exercise.
- Keep your upper arms in position throughout the movement to isolate the triceps muscles.
- Extend through the elbow in a slow and controlled manner, avoiding any jerking or swinging motions.
- At the top of the movement, squeeze your triceps to fully engage the muscle and maximize the benefits of the exercise.
- Lower the weight back to the starting position slowly and with control to prevent any sudden strain on the muscles.
- Focus on maintaining proper form and technique throughout the exercise to minimize the risk of injury.
Incorporating Into Other Workouts
To incorporate the low cable overhead triceps extension into your workouts, follow these steps:
1. Attach a rope to a low pulley and select an appropriate weight.
2. Grasp the rope with both hands and face away from the cable.
3. Position your hands behind your head with your elbows pointing straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
4. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
5. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
6. Repeat for the desired number of reps, typically 8-12 reps per set or more.
You can incorporate the low cable overhead triceps extension into any upper-body or arm-focused workout to help strengthen and tone your triceps. It is an isolation exercise that specifically targets your triceps muscles and builds strength and definition. By using this exercise, you'll be able to specifically target your triceps and gain strength and definition. It adds variety to your workout routine and takes your arms to the next level. Not only will your triceps look better, but you'll also be able to lift more weight and perform other exercises with greater ease. Give this exercise a try and you'll see the results in no time!