Description
Overhead extension to train the triceps in a deeply stretched position.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your upper arms near your ears and shoulders down.
- Point your elbows forward.
- Brace your trunk to avoid arching your back.
02 · Execution
Perform the rep
- Lower slowly by bending your elbows.
- Aim for a controlled stretch at the bottom.
- Straighten your elbows while keeping your upper arms stable.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows close together and stable.
Common mistakes- letting the elbows flare out
- arching the lower back
- lowering too quickly
- shortening the range
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Repeated back arching can overload the lower back and shoulders.