High Pulley Overhead Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The High Pulley Overhead Tricep Extension is an effective exercise that primarily targets the triceps. It is performed using a cable machine, where a rope attachment is positioned at the high pulley. The exercise involves extending the arms overhead and using the triceps to pull the rope downward, fully extending the elbows while maintaining a slight bend in the knees for stability. This movement isolates the triceps, helping to build muscle definition and strength in the upper arm. It is a great addition to any arm workout, focusing solely on the triceps without involving secondary muscle groups.
How to Perform
Set up the high pulley tricep extension by attaching a rope handle to the high pulley and adjusting the weight on the cable machine according to your preference.
Stand facing away from the machine, and grasp the rope with both hands, keeping your arms extended above your head.
Position your feet shoulder-width apart or stagger them for better stability, and keep a slight bend in your knees.
Pull the rope attachment so that your arms are extended overhead, and your upper arms are aligned with your ears. This is your starting position.
Focus on keeping your upper arms stationary as you bend only at the elbows to lower the rope behind your head in a controlled motion.
Once your elbows reach full extension, pause briefly, squeezing the triceps at the peak of the movement.
Slowly return the rope to the starting position, resisting the pull of the weight.
Perform the desired number of repetitions, maintaining control and proper form throughout the set.
Tips
Concentrate on using your triceps to control the movement of the weight, ensuring your forearms are the only part of your body that moves.
Gradually lower the weight back to the starting position, maintaining control throughout the motion.
Keep your upper body stationary and avoid unnecessary movement to ensure that your triceps are doing all the work.
How Not to Perform
Avoid Using Momentum: Do not use your body or shoulders to swing the weight into position. Focus on controlled, smooth movement to engage the triceps properly and avoid wasting energy.
Do Not Let Your Elbows Flare Out: Keep your elbows close to your head throughout the exercise. Letting them flare outward reduces the isolation of the triceps and could strain the shoulders.
Do Not Arch Your Back: Maintain a neutral spine and engage your core to prevent excessive arching of your back. This ensures the focus remains on the triceps and reduces the risk of lower back strain.
Avoid Locking Your Elbows: While fully extending your arms, do not lock your elbows at the peak of the movement. This could put unnecessary stress on the joints. Aim for a slight bend in your elbows at full extension.
Do Not Rush the Movement: Perform both the lowering and lifting phases slowly and with control. Fast, jerky movements can lead to injury and ineffective muscle engagement.
Avoid Overloading the Weight: Using too much weight can cause you to compensate with other muscles and risk injury. Choose a weight that allows you to maintain proper form throughout the set.
Do Not Let Your Upper Arms Move: Keep your upper arms stationary and only allow your forearms to move. If your upper arms swing or move, it indicates improper technique and reduces tricep activation.
Do Not Forget to Engage Your Core: Failing to engage your core can lead to instability and improper posture, which can affect the efficiency of the movement and lead to injury.
Avoid Hyperextending Your Shoulders: Do not pull the rope too far behind your head, as this can place undue stress on your shoulder joints. Keep your arms in a comfortable, controlled range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
