An isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Sit on a bench facing a cable machine with a straight bar attached to the low pulley.
Grip the bar with an overhand grip, hands shoulder-width apart.
Position yourself so that your upper arms are parallel to the floor and elbows are bent at a 90-degree angle.
Keep your elbows close to your head and extend your arms forward by contracting your triceps.
Pause briefly at full extension, ensuring your arms are straight but not locked.
Slowly return to the starting position by bending your elbows back to 90 degrees.
Repeat for the desired number of repetitions.
Maintain a neutral spine and avoid arching your back during the exercise.
Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
Focus on controlled movements; avoid using momentum to lift the weight.
Exhale as you extend your arms and inhale as you return to the starting position.
Start with a lighter weight to ensure proper form before increasing resistance.
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