Things You'll Need:
- Yourself
- Gym
- Upper body cable machine
- Straight bar cable attachment
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Step 1
Set an appropriate weight.
You want something that is not too heavy; not too light. You can always adjust this as needed. You want to be able to do this exercise slowly and still be able to feel 'the burn' in your triceps within your first set. -
Step 2
Stand about 1 foot away from the machine itself. Stand comfortably with your feet about hip width apart. Keep your knees lose. Never Lock Your Knees During Any Exercise.
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Step 3
Reach up with both hands and comfortably grasp the bar.
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Step 4
Have your elbows to your sides as if you have a bolt going through your body and elbows. If you have your elbows in front of your body, your will not get a full extension of your triceps. Keep your elbows at your sides for maximum results.
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Step 5
Now, slowly press down on the bar; think about your triceps extending.
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Step 6
Hold for one count.
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Step 7
Then, control the weight back up to the starting position. Don't let the plates touch.
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Step 8
Repeat Step 5-7 for about 8-15 repetitions.
Your triceps should be doing all the work. You should begin to feel 'the burn' in your triceps mid-way through your set. If it seems too easy try adding a little more weight.
