Primary Muscle: Triceps
Equipment: Cable
Level: Intermediate
Purpose: To target the outer/lateral and inner/long head of the triceps brachii muscle.
Execution: Standing with your feet shoulder width, grasp a straight bar attached to the high pulley cable with an overhand grip and lean slightly forward. Keeping your elbows flared out to your side and your wrists straight, press the weight straight down along your body until your arms are fully extended but not locked out. Squeeze your triceps as you lower the weight especially at the bottom before allowing the weight to rise to its normal position. Allow your forearms to rise as high as possible without moving your elbows before pressing down for another repetition.