OVERHEAD CABLE EXTENSION (CLUSTER METHOD)

OVERHEAD CABLE EXTENSION (CLUSTER METHOD)


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Attach a rope to a cable pulley (a straight bar can also be used, but is harder on the elbows). Take a neutral-grip on the rope and turn around so you are facing away from the machine, arms now overhead.
  • REP: By keeping your elbows in tight with your arms overhead, your triceps will already be working in the stretch position. Now press the rope overhead and squeeze the life out of them.
  • TIP: We are using the CLUSTER METHOD on this one. Load the machine with a weight you’d expect to hit x20 good reps with (seriously, don’t go heavy because this will break you!). The goal is to get to x25 reps, but we will be placing a 5 count pause every five reps. During the pause we keep the weight at the start poisition but ensure that we are still under tension (don’t re-rack the machine). I’ve seen this break many, many people in the gym. Enjoy!

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps)
overhead cable extension

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