Things You'll Need:
- High cable pulley rack, triceps bar attachment
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Step 1
Find a high cable pulley rack in the gym. Find an attachment to use such as a straight bar or a V bar. Sometimes the V bar can be easier to use as it puts your hands in an better position to push down. A straight bar will be a little more difficult as it limits the amount of weight you can use. Place the attachment on the high cable pulley and adjust the weight to a low setting to start off.
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Step 2
Raise or lower the cable pulley as needed. Sometimes the high side is a fixed pulley, in which case you will not be able to adjust it. However, most of the newer machines allow you to adjust the height as low or as high as you want. The ideal location would be high enough so that when the attachment is hanging on its own it will be near your chest.
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Step 3
Grasp the bar with an overhand grip, meaning your palms will be facing down. Stand as close as possible to the hanging cable. The hanging cable should be directly in front of you. Stand with your feet shoulder width apart with a slight bend in your knees. Keep your upper arms tight to your sides as well. In this movement only your forearms and hands should be moving. This will ensure maximum effectiveness of the exercise. This is your starting position.
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Step 4
Push down slowly on the attachment, moving just your forearms and your hands. Once you reach full extension of your arms you will feel a contraction and tightness in your triceps muscles. Hold this contraction for a split second. Be sure you are not leaning over too much or swinging the rest of your body to move the weight. Doing so is an indication that the weight is too heavy, in which case you should lower the weight.
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Step 5
Raise the bar back slowly to your starting position and repeat for at least 8 repetitions. Be sure to breathe during the exercise. You will breathe in on the way up, the easy part of the exercise, and you will breathe out on the way down, the hard part of the exercise.
