Bentover Cable Triceps Extension

Directions:

Preperation/body position

1. Find cable station with high cable pulley.
2. Adjust to correct resistance. Connect relevant attachment.
3. Stand with back to cable station, and attachment above head.
4. Grasp the attachment from over head. Lunge forward with one leg, with arms still extended above head.
5. Bend over to about 45°, with a straight back and good body posture.
6. Upper arms should be extended above head, with elbows in line with torso, and elbows bent at about 90° so forearms and upper arms are at a right angle.

Excution/Movement

1. Whilst keeping good body posture, extend forearms forward to contract triceps brachii.
2. Slowly control attachment back to starting position, whilst keeping upper arms stationary.
3. Repeat for desired amount of repetitions.

Comments

The bent over cable triceps extension is a variation of an overhead triceps extension. The exercise is effective at stimulating the triceps brachii, and allows for many attachments to be used to change the stimulus placed upon the triceps brachii.

The cable allows for continuous tension on the muscle throughout the whole of the exercise. The lateral head of the triceps brachii is recruited effectively when upper arms are extended above over head.

The exercise sometimes takes some practice to get the position of the body correct, and often becomes difficult if heavier weights are being attempted.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.