Cable Machine Exercises: Overhead Cable Tricep Extension

Cable Machine Exercises: Overhead Cable Tricep Extension

The overhead cable tricep extension is a great exercise for beginning exercisers who are interested in strengthening the muscles of the upper arm. Increasing muscle mass not only makes your arms appear more toned, but can also increase your metabolic rate. Increasing your metabolic rate has been found to lead to an increase in calorie expenditure, thereby making the exercise a great way to achieve substantial weight loss.

About the Overhead Cable Tricep Extension

The overhead cable tricep extension is an exercise that is used to strengthen and tone the triceps muscle, which is located on the back of the upper arm. This exercise requires the use of a cable machine, which is typically only available in gyms. If you have never used a cable machine before, you may want to consult with a personal trainer in order to ensure you are following proper technique.

Preparing for the Overhead Cable Tricep Extension

Before performing the overhead cable tricep extension, you must first set the cable machine. To do this, pull out the pin which holds the arm in place. Rotate the arm of the machine until it is approximately at shoulder height, and set the pin in the appropriate place. Stand with your back to the cable machine, with the handle of the cable machine in your right hand. Raise your arm, so that your elbow is at the same height as your shoulder and is bent to a 90 degree angle with your forearm raised towards the sky. Finally, stand as tall as you can with your feet firmly planted n the ground.

Performing the Overhead Cable Tricep Extension

Now that you are positioned properly, you can perform the exercise. To do this, start by taking a few deep breaths. As you exhale your breath, extend the forearm of your right hand, until your right arm has completely straightened. Inhale your breath, and now bend your elbow again to a 90 degree angle, as in the original position. Do another nine repetitions of the exercise, and rest. Perform a set of ten repetitions of the exercise, and repeat one more time with each arm for best results.

Preventing Injury during the Performance of the Overhead Cable Tricep Extension

When proper technique is followed, the risk associated with the performance of the overhead cable tricep extension is practically non-existent. However, using the cable machine improperly, trying to lift too much weight, or using improper form can result in major injury. Be sure to follow the techniques outlined in this article carefully before attempting to perform it. In addition, if you have recently suffered an injury to the elbow, shoulder, or upper back, you may want to consult with a physical therapist in order to make sure you are fit enough to perform the exercise safely.