How to do a cable bent overhead tricep extension

Setup:

1. Cable Machine: Stand facing away from a high-pulley cable machine.
2. Attachment: Attach a rope handle to the high pulley.
3. Grip: Grasp the rope handle with both hands, using a neutral grip (palms facing each other).
4. Body Position: Step forward and hinge at your hips, keeping your back flat and core engaged. Your torso should be slightly angled forward. Position the rope behind your head, with elbows bent and pointing upwards.

The Lift:

1. Extend Arms: Keeping your upper arms stationary, extend your elbows to push the rope up and forward.
2. Full Extension: Continue extending until your arms are straight, but avoid locking your elbows.
3. Squeeze: Contract your triceps hard at the top of the movement.
4. Controlled Return: Slowly bend your elbows and lower the rope back behind your head, resisting the cable's pull.

Tips:

• Elbow Position: Maintain a consistent elbow position throughout the movement, avoiding flaring them out.
• Core Engagement: Keep your core engaged to maintain stability and prevent your back from arching.
• Focus on the Triceps: Concentrate on using your triceps to move the weight, not momentum.
• Breathing: Exhale as you extend your arms, inhale as you lower the weight.

Variations:

• Single-Arm Bent Overhead Triceps Extension: Isolate each tricep for balanced development and potential imbalance correction.
• Kneeling Bent Overhead Triceps Extension: Provides a more stable base for increased focus on the triceps.