How to do bent-over cable triceps extension exercises

This is an animated body sculpting tutorial for bent-over cable triceps extension exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning bent-over cable triceps extension exercises.

How to do Bent-over Cable Triceps Extensions

In this lesson you will learn how to do bent-over cable triceps extensions with a rope attachment. But of course you can also use a straight bar or an angled triceps bar. Do this exercise on a high or middle pulley machine. The higher the pulley, the more intensive the end of each repetition. The lower the pulley, the more intensive the first 90° of each repetition.

Description: Bent-over Cable Triceps Extension

* Stand with one leg in front of the other and grasp the rope attachment behind your head (thumbs point back - palms face each other). Bend forward, slightly round your back and contract your abdominals a little. This keeps your spine in a healthy and stable position (especially when you lift heavy weights). Keep your arms close to the head and the elbows close to the eyes. The upper arms stick the head during the entire exercise. Why you should not raise your head:

o You don't want the cable to scratch your scalp.
o This way it's easier to position the elbows.
o People who raise their head also tend to arch their back. When you hollow your back it's hard to contract the abs which are supposed to protect the spine.

* Extend your arms and exhale slowly. The upper arms don't move at all. The elbows stay close together. If you are doing this with a rope attachment, you can twist your hands at the end, so that your thumbs point towards each other. This way you work all 3 heads of your triceps. However, moving the hands in a hammer motion is okay, too.