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Cable Overhead Straight Bar Extensions 4s · no sound

Cable Overhead Straight Bar Extensions

A standing overhead triceps extension from a high cable, using a straight bar behind the head with the elbows fixed.

Primary muscle
Triceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Clip a straight bar to a high pulley and stand facing away from the stack.
  2. Take an overhand grip on the bar behind the head, about shoulder-width apart.
  3. Hinge the torso slightly forward so the upper arms sit beside the head, parallel to the floor.
  4. Brace the trunk and keep the elbows in place; only the forearms should move.
  5. Extend the elbows until the arms are straight and the bar travels forward.
  6. Bend the elbows under control to return the bar behind the head, then repeat.

Common mistakes

  • Letting the elbows flare or drift, which turns the lift into a pullover.
  • Swinging the torso to move the stack instead of isolating the elbows.
  • Locking out so hard that the load dumps onto the joints at the top.
  • Using a grip so narrow or so wide that the wrists fold under the bar.

Muscles worked

Primary
Triceps

Same movement, other equipment

Band Tricep Kickbacks Beginner Band Tricep Kickbacks Triceps Resistance band Dumbbell Decline Skullcrusher Beginner Dumbbell Decline Skullcrusher Triceps Dumbbell Dumbbell Skullcrusher Beginner Dumbbell Skullcrusher Triceps Dumbbell Dumbbell Tricep Kickback Beginner Dumbbell Tricep Kickback Triceps Dumbbell

Similar exercises

Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Rope Overhead Tricep Extension Beginner Cable Rope Overhead Tricep Extension Triceps Cable Machine Cable Rope Pushdown Beginner Cable Rope Pushdown Triceps Cable Machine Cable Single Arm Rope Pushdown Beginner Cable Single Arm Rope Pushdown Triceps Cable Machine Cable Tricep Kickback Beginner Cable Tricep Kickback Triceps Cable Machine

Good to know

What muscles does the Cable Overhead Straight Bar Extensions work?
Mainly the triceps.
What equipment do you need for the Cable Overhead Straight Bar Extensions?
It uses a cable machine. Without it, the Band Tricep Kickbacks and the Dumbbell Decline Skullcrusher train the same muscles the same way.
Is the Cable Overhead Straight Bar Extensions good for beginners?
GymVim rates it beginner.

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