Primary Muscle: Triceps
Equipment: Cable
Level: Beginner
Purpose: To target the outer/lateral head of the triceps brachii muscle.
Execution: From a standing position, grasp a handle attached to the high pulley cable with an overhand grip. Keeping your elbow pivoted by your side and your wrist straight, press the weight down in a semicircular arc until your arms are fully extended but not locked out. Squeeze at the peak contraction before lowering the weight slowly to the start position. Allow your forearms to come back as high as possible without moving your elbows before pressing down for another repetition. To maximize the resistance on the triceps brachii muscle, keep your upper arm parallel to the cable.