An overhead cable extension lying back on an incline bench with a high pulley behind you; the bench stops the lower back arching and the cable keeps tension through the whole range.
Primary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set an incline bench in front of a high pulley with a straight bar, lie back facing away from the stack and hold the bar behind your head with a narrow overhand grip, elbows bent and pointing up.
Keep the upper arms still beside the head.
Extend the elbows to press the bar forward and up until the arms are straight.
Hold the contraction for a second.
Bend the elbows to let the bar return behind the head under control.
Breathing: Exhale as you extend, inhale as the bar returns.
Elbows point up, not out
Back stays on the pad
Pause at lockout
Pulling with the shoulders
Elbows flaring
Letting the stack slam between reps
Set the bench so the cable clears your head at the bottom of each rep.