Stand facing a cable machine with a straight bar attachment at chest height.
Grasp the bar with an overhand grip and step back to create tension in the cable.
Position your feet shoulder-width apart and slightly bend your knees.
Keep your back straight and core engaged throughout the exercise.
Start with your arm fully extended and perpendicular to the floor.
Activation
Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
Pause for a moment, then inhale and slowly return to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Triceps
PrimarySets
3–5
Reps
8–12
Rest
60s