Cable Forward Triceps Extensions

1. Choose a machine with the cable suspended overhead or one where it can be positioned overhead, and attach the short bar (or rope).
2. Select the desired weight.
3. Stand with your back facing the machine beneath the suspended bar. 
4. Pull the bar to just above your head, with your upper arms beside your ears. 
5. Step one foot forward into the starting position. Keep your rear leg straight.
6. Extend your arms
7. Bend your arms again by bringing the bar back in a controlled manner

• Triceps
• Shoulders (stabilizing)
• Core muscles (stabilizing)

When working with relatively high resistance compared with your body weight, getting into the starting position can prove difficult. It can also be difficult to prevent the cable from pulling you backward while bending your arms. To get into the starting position, it can sometimes be more convenient to begin facing the machine by pulling the bar downward. While pulling it downward, you can then initiate the turn into your starting position. To remain in this position, you can ‘anchor’ yourself by placing your rear foot against the machine with your leg extended. 

1. Make sure the pin is secured properly in the weight stack to prevent it from coming loose and causing you to fall forward.
2. Make sure you are standing stably and, if necessary, ‘anchored’.
3. Move primarily from the elbows and not (too much) from the shoulders. 
4. Keep your upper arms near your ears.
5. Bring the weight forward on the last repetition before turning around toward the machine. This gives you more control during the turn because you are pulled backward from a lower position 

• Dumbbell lying triceps extensions 
• Barbell lying triceps extensions 
• Cable forward triceps extensions with rope
• Cable overhead triceps extensions