Triceps · Cable machine

Cable High Pulley Overhead Tricep Extension

The cable high pulley overhead tricep extension is an isolation exercise that emphasizes the long head of the triceps by placing the shoulder into flexion. It suits lifters of all experience levels and fits best in the middle or toward the end of an arm or push-day workout.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand facing away from a cable machine with a high pulley and attach a rope handle.
Grasp the rope with both hands and extend your arms overhead.
Step forward to create tension on the cable, keeping your feet shoulder-width apart.
Bend your elbows to position the rope behind your head, with your elbows pointing upward.
Inhale and brace your core. Exhale as you extend your arms, straightening them above your head.
Focus on using your triceps to perform the extension, keeping your elbows stationary.
Slowly return to the starting position by bending your elbows, controlling the movement.

Common mistakes

Flaring your elbows out to the sides shifts tension away from the triceps and places unnecessary stress on the shoulder joints.
Swinging your torso to move the weight reduces continuous cable tension and turns an isolation lift into a momentum-driven movement.
Arching your lower back to counter the cable pull compromises spinal stability and reduces core engagement.
Stopping short of full elbow extension prevents the triceps from reaching a complete peak contraction.

Tips

Adopt a staggered stance with one foot forward to anchor your torso and resist being pulled backward by the cable.
Spread the rope attachment slightly apart at full extension to maximize the contraction of the triceps.
Keep your upper arms stationary throughout the set, moving only at the elbow joints.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions, resting 60 to 90 seconds between sets to focus on muscle hypertrophy. Heavy low-rep sets below 6 reps are not recommended here due to excessive shear stress on the elbow joints.

Muscles worked

Cable High Pulley Overhead Tricep Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why do overhead extensions instead of standard pushdowns?

Raising your arms overhead places the long head of the triceps in a fully stretched position, stimulating muscle fibers that pushdowns target less effectively.

What should you do if this exercise causes elbow discomfort?

Lighten the load, adjust your elbow angle, and stop immediately to consult a healthcare professional if pain persists.

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