Low Cable Triceps Extension

How to do it

1. Set a rope or bar on a low pulley and stand facing away from the machine.
2. Take the handle and bring it overhead, upper arms beside your ears.
3. Step forward until the cable is taut with the elbows bent.
4. Straighten the arms overhead against the cable.
5. Squeeze briefly at the top.
6. Let the cable draw the hands back down behind your head under control.

Common mistakes

• Letting the upper arms drift forward. They stay beside the ears — once they travel forward, the long head is no longer stretched at the shoulder and the reason for the overhead position is gone.
• Standing too close to the pulley. A step forward keeps tension through the range; standing over it leaves the bottom slack.
• Arching the lower back as the hands drop behind the head. Ribs down and stomach braced is what keeps the spine out of it.
• Letting the elbows flare out. They point forward and stay there; flaring shortens the range and brings the chest in.

Muscles worked

Primary

• Long HeadTriceps