Extensión de tríceps sobre la cabeza con polea versión 1

Male

Cable Overhead Triceps Extension (rope attachment)

Muscles involved

The Cable Overhead Triceps Extension (rope attachment) is an extraordinarily versatile exercise that shines brightest as a finisher at the very end of your workout. Thanks to the constant tension provided by the cable machine and the fluid range of motion from the rope attachment, this exercise lets you fully fatigue your triceps safely after your main compound presses. While you could also place it at the start with lighter resistance as a warm-up to send blood flow to the elbows, using it as a closing exercise guarantees a deep muscular stretch and an intense pump. Ending your session with this cable movement ensures you burn out your triceps completely, leaving the gym knowing you pushed your arm training to maximum potential.

How to do it

1. Attach a rope to a low pulley, stand facing the machine, and grab the rope with both hands overhead, palms facing each other. 2. Keeping your elbows stationary and pointed forward, bend your elbows to lower the rope behind your head. 3. Pause at the bottom, feeling a stretch in your triceps, with your forearms nearly parallel to the floor. 4. Extend your arms by squeezing your triceps to return to the starting overhead position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your elbows pointed forward and stationary; they should not drift out to the sides. - Squeeze the rope apart at the bottom of the movement to increase triceps activation. - Lower the rope behind your head until you feel a stretch, but stop if you feel joint pain. - Maintain a stable, upright torso by keeping your core tight.