Cable Bar High Pulley Overhead Tricep Extension exercise animation (Weiblich)

Cable Bar High Pulley Overhead Tricep Extension

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable bar high pulley overhead tricep extension is an isolation exercise for the triceps brachii, the muscle on the back of your upper arms. Facing away from a high pulley with a bar attachment, you extend the bar overhead, keeping the cable's constant tension on the triceps through the full range and emphasizing the long head when your arms are overhead.

Cable Bar High Pulley Overhead Tricep Extension: So führst du sie aus

  1. 1Attach a straight or angled bar to a high pulley and set the cable near the top of the tower.
  2. 2Grip the bar with both hands at about shoulder-width, palms facing down, then turn to face away from the pulley.
  3. 3Step forward into a staggered stance, bring the bar behind your head, and bend your elbows so your forearms point down behind you.
  4. 4Brace your core and keep your upper arms fixed close to your head, pointing forward and slightly up.
  5. 5Extend your elbows to press the bar up and forward until your arms are fully straight overhead.
  6. 6Squeeze your triceps briefly at the top without letting your upper arms drift or your lower back arch.
  7. 7Lower the bar under control back behind your head until you feel a stretch in your triceps.
  8. 8Complete your reps, then step back toward the pulley and return the bar to the stack under control.

Technik-Tipps

  • Keep your upper arms locked in place beside your head so the movement happens only at the elbows, isolating the triceps.
  • Use a staggered stance and brace your core to stay stable and stop the weight from pulling you backward.
  • Move at a controlled tempo and pause briefly in the stretched position to keep the long head of the triceps under tension.
  • Pick a weight you can extend fully and lock out cleanly rather than chasing load and cutting the range short.

Häufige Fehler

  • Letting your elbows flare out and your upper arms drift forward, which shifts work off the triceps and shortens the range.
  • Arching your lower back to push the bar up, which strains the spine instead of working the triceps.
  • Using too much weight and turning the movement into a full-body heave, removing tension from the target muscle.
  • Cutting the rep short at the bottom, skipping the deep stretch that makes the overhead position effective.

Häufig gestellte Fragen

What muscles does the cable bar high pulley overhead tricep extension work?

It isolates the triceps brachii on the back of your upper arms. The overhead position lengthens and emphasizes the long head of the triceps while the cable keeps tension on the muscle throughout the rep.

Why use a high pulley instead of a low pulley for overhead extensions?

Setting the cable at a high pulley and facing away changes the line of pull so resistance is loaded as you reach the stretched overhead position, keeping constant tension on the triceps through the full range.

How many sets and reps should I do?

As an isolation move, this responds well to higher reps. Three to four sets of 10 to 15 reps with a controlled tempo is a sensible default for building the triceps.

What's a good alternative to this exercise?

A cable rope overhead extension or a standing overhead extension with the bar at a low pulley both train the triceps overhead. Swap the bar for a rope if you want a wider range and more freedom at the wrists.

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