Overhead Bar Triceps Extension – Low Pulley

Learn how to do Overhead Bar Triceps Extension – Low Pulley with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Forearms Cable

Overhead Bar Triceps Extension – Low Pulley is a Cable exercise that primarily targets the Triceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Overhead Bar Triceps Extension – Low Pulley

A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing range of motion compared to the rope version.


Instructions:


  • Attach a straight bar to the low pulley.


  • Grab the bar with both hands and turn your back to the machine.

  • Bring the bar behind your head with elbows pointing forward and tucked.

  • Extend your arms straight overhead until fully locked.

  • Lower the bar behind your head in a controlled manner.


Common mistakes:


  • Letting the elbows flare out

  • Moving the head or neck during the movement

  • Arching the lower back too much

  • Not completing the extension

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Muscles & equipment

Primary muscleTricepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Overhead Bar Triceps Extension – Low Pulley

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Bench Triceps Dip – Legs Extended
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Bench Triceps Dip – Legs Extended

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Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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  • Rope

FAQ: Overhead Bar Triceps Extension – Low Pulley

What muscles does Overhead Bar Triceps Extension – Low Pulley work?

Overhead Bar Triceps Extension – Low Pulley primarily targets the Triceps, with secondary engagement of the Forearms.

How do you do Overhead Bar Triceps Extension – Low Pulley correctly?

A strict overhead triceps extension performed with a straight bar attached to a low pulley. The fixed grip increases tension and stability while reducing...

Is Overhead Bar Triceps Extension – Low Pulley good for beginners?

Overhead Bar Triceps Extension – Low Pulley has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Overhead Bar Triceps Extension – Low Pulley?

Overhead Bar Triceps Extension – Low Pulley requires: Cable.

What are the benefits of Overhead Bar Triceps Extension – Low Pulley?

Overhead Bar Triceps Extension – Low Pulley strengthens the Triceps, engages the Forearms, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Overhead Bar Triceps Extension – Low Pulley?

Similar exercises to Overhead Bar Triceps Extension – Low Pulley include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Overhead Bar Triceps Extension – Low Pulley better than Bench Triceps Dip?

Both Overhead Bar Triceps Extension – Low Pulley and Bench Triceps Dip target the Triceps. Overhead Bar Triceps Extension – Low Pulley uses Cable, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
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Bench Triceps Dip – Legs Extended

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Dip Machine
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Dumbbell Bent Over Kickback
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Dumbbell Bent Over Kickback

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Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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