It mainly works your triceps (the back of your upper arms), but also uses your chest and shoulders.

This exercise helps build stronger and more defined muscles in your arms, chest, and shoulders.

It's good for people of all fitness levels, from beginners to advanced lifters.

Doing this exercise correctly helps you get stronger and improve your overall fitness.

Lie on a bench with your feet flat on the floor. Hold the cable attachment with both hands.

Keep your elbows slightly bent as you extend the cable behind your head.

Slowly bring the cable back to the starting position, controlling the movement.

Focus on squeezing your triceps at the end of each extension.

Don't swing your arms or use momentum; keep the movement smooth and controlled.

Avoid locking your elbows at the top of the movement to protect your joints.

Start with lighter weights to learn the correct form before increasing the weight.

If you feel pain, stop immediately and check your form or consult a fitness professional.

Regular practice with proper form will help you see the best results from this exercise.

Work Your Chest and Shoulders Too: It's not just about triceps! This exercise also helps strengthen your chest and shoulder muscles, giving you a more balanced upper body.

Get More Defined Muscles: Doing this exercise regularly can help your triceps and other upper body muscles look more toned and defined.

Improve Your Balance and Coordination: To do this exercise correctly, you need to use your core muscles (your stomach and back muscles). This helps improve your overall balance and coordination.

Easy to Adjust for Your Fitness Level: Whether you're just starting to exercise or you're a pro, you can easily change how hard this exercise is to match your fitness level. You can use lighter weights or do fewer repetitions if you're a beginner, and increase the weight or reps as you get stronger.

Hold the rope: Grab the rope with both hands, palms facing each other. Your arms should be straight up above your chest.

Slowly lower: Bend your elbows and lower the rope behind your head. Keep your upper arms still. You should feel a stretch in your shoulders and the back of your arms (triceps).

Pull it back: Straighten your arms, bringing the rope back to the starting position above your chest. Squeeze your triceps as you do this.

Do it again: Repeat the lowering and pulling movement as many times as you planned.

Important tip: Move slowly and carefully. This helps your muscles work harder and you'll get a better workout.

Try these alternatives that focus on your triceps while changing up how you move and what equipment you use.

Cable Lying Triceps Extension: This exercise really focuses on your triceps. It's like the pullover but you only push the weight straight out, not in an arching motion. This helps build strong and defined triceps without using your shoulders as much.

Cable Alternate Triceps Extension: This exercise lets you work one arm at a time. This helps build even strength in both arms and makes your joints stronger and more stable. If one arm is weaker than the other, this will help even things out.

These exercises are great for your triceps and add variety to your workouts. Try them out to find what works best for you!

Cable Lying Triceps Extension: This exercise really focuses on your triceps. The cable keeps your muscles working hard the whole time, which helps build strength and balance.

Cable Lying Fly: This one mostly works your chest muscles, but it also uses your triceps and shoulders. It's a good way to add to your triceps workout.

Cable Alternate Triceps Extension: This lets you work one arm at a time. This helps build even strength in both arms and makes your joints stronger.

All these exercises are good for building muscle, getting stronger, and avoiding injuries. Try them out and see which ones you like best!

Start with lighter weights: Don't try to lift too much too soon. Focus on doing the exercise correctly first. You can always add more weight later.

Tighten your tummy muscles: Keeping your core strong helps you stay balanced and prevents back pain. Imagine pulling your belly button towards your spine.

This exercise works your triceps, the muscles on the back of your upper arm, making them bigger and stronger.

It also helps strengthen your chest and back muscles, improving your overall upper body fitness.

To do it correctly, lie on a bench with your feet flat on the floor. Hold a cable attachment with both hands.

Keep your elbows slightly bent and pull the cable down towards your head, keeping your upper arms close to your body.

Slowly extend your arms upward, feeling the stretch in your triceps. Don't lock your elbows.

Control the movement as you return to the starting position. Avoid jerking or using momentum.

Start with a lighter weight to learn the correct form and avoid injuries. Gradually increase the weight as you get stronger.

Focus on squeezing your triceps at the bottom of the movement to maximize muscle activation.

Breathe in as you extend your arms and breathe out as you pull the cable down.

Maintain a steady pace throughout the exercise, avoiding rushing. Smooth movements are key to proper form and preventing injury.

Common mistakes to avoid include arching your back, swinging your arms, and locking your elbows. These can reduce effectiveness and increase risk of injury.

Listen to your body. If you feel pain, stop the exercise and consult a healthcare professional.