高位杠铃三头肌伸展 – 低滑轮

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