Standing Low Pulley Overhead Tricep Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Low Pulley Overhead Tricep Extension is an effective exercise that primarily targets the triceps. It is performed using a cable machine with the pulley set to a low position. By gripping the rope attachment, you extend your arms overhead, keeping your elbows stationary, and then slowly lower the weight, focusing on fully extending the triceps. This exercise helps build muscle strength and definition in the triceps by isolating the muscle group. It's important to maintain proper form by avoiding excessive swinging or movement of the elbows during the extension.
How to Perform
Set up the machine: Begin by attaching a straight bar to the low pulley on a cable machine and selecting your preferred weight on the stack.
Position yourself: Stand with your back to the pulley, gripping the bar with both hands behind your neck using an overhand grip at shoulder-width. Keep your knees slightly bent, ensuring the weight is slightly lifted from the stack.
Align your body: Position your feet shoulder-width apart. Your forearms should be parallel to the floor, with your elbows directed upwards towards the ceiling. This is your starting position.
Extend the arms: Keeping your upper arms still, slowly extend your elbows and push the bar overhead until your arms are fully extended, focusing on isolating the triceps.
Return to the starting position: Pause briefly at the top, then gradually lower the bar back to the starting position, maintaining control and ensuring the movement is smooth.
Repeat the movement: Perform the desired number of repetitions, concentrating on form and maintaining steady movement throughout.
Tips
Engage the triceps: Concentrate on using your triceps to control the movement of the weight. Ensure the triceps are the primary muscle group engaged during both the extension and return phases.
Control the descent: As you lower the bar back to the starting position, do so slowly and with control, preventing any momentum from taking over the movement.
Minimize body movement: Keep your body as stable as possible throughout the exercise, with only your forearms moving. Avoid any excessive movement from your torso or legs.
Maintain head alignment: Keep your head up and your gaze fixed straight ahead, ensuring proper posture and alignment during the entire exercise.
How Not to Perform
Avoid excessive swinging: Do not use momentum to move the weight. Swinging your body or using fast, jerky movements reduces the effectiveness of the exercise and increases the risk of injury. Focus on smooth, controlled movements to keep tension on the triceps.
Don’t let your elbows flare out: Ensure your elbows stay pointed upward and do not allow them to move forward or outward. Flaring your elbows can shift the emphasis away from the triceps and increase strain on your shoulders.
Avoid overextending: Do not lock your elbows at the top of the movement. Overextending can put unnecessary strain on your elbow joints. Keep a slight bend in your elbows at the top to avoid this.
Don’t arch your back: Maintain a neutral spine throughout the exercise. Arching your back or leaning too far backward can strain your lower back and reduce stability. Engage your core to maintain proper posture.
Don’t move your upper arms: Keep your upper arms stationary throughout the exercise. If your upper arms move, the exercise becomes less effective, as it shifts the workload away from the triceps and can lead to improper muscle engagement.
Avoid using too much weight: Selecting a weight that is too heavy can cause you to sacrifice form in favor of lifting the weight. This can lead to improper technique and increase the risk of injury. Choose a weight that allows for controlled movement while maintaining good form.
Don’t look down or forward excessively: Keeping your head in an improper position can lead to neck strain. Look straight ahead to maintain proper alignment and avoid unnecessary tension in the neck and upper body.
Avoid rapid or uncontrolled lowering: Lower the weight slowly and with control. Letting the weight drop quickly or without focus can put unnecessary strain on your triceps and tendons.
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.
