How to perform it
- Stand facing the cable station with your feet firmly planted, spine upright, and abs engaged.
- Hold the bar with both hands, keeping your elbows close to your torso and your upper arms stabilized at your sides.
- Begin with your elbows bent and the bar near the upper abdomen or chest.
- Press the bar down with control until your arms are almost fully extended.
- Keep your elbows fixed throughout the movement, avoiding excessive flaring or using torso momentum.
- Focus on contracting the triceps at the end of the movement.
- Slowly return to the starting position by bending your elbows with control while keeping tension on the weight.
- Exhale as you press the bar down and inhale as you return.
What you should feel
Greater triceps activation, with a controlled contraction in the back of the arms. The effort should remain localized, without pain in the elbows, wrists, or shoulders.
Groups mentioned in the description
Exercise questions
Stand facing the cable station with your feet firmly planted, spine upright, and abs engaged. Hold the bar with both hands, keeping your elbows close to your torso and your upper arms stabilized at your sides. Begin with your elbows bent and the bar near the upper abdomen or chest. Press the bar down with control until your arms are almost fully extended. Keep your elbows fixed throughout the movement, avoiding excessive flaring or using torso momentum. Focus on contracting the triceps at the end of the movement. Slowly return to the starting position by bending your elbows with control while keeping tension on the weight. Exhale as you press the bar down and inhale as you return.
Elbow extension to work the triceps while keeping the upper arms stable throughout the movement.
Greater triceps activation, with a controlled contraction in the back of the arms. The effort should remain localized, without pain in the elbows, wrists, or shoulders.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.