Triceps · Cable machine

Cable Overhead Triceps Extension

The cable overhead triceps extension is an isolation exercise designed to emphasize the long head of the triceps in its fully stretched position. It suits lifters of all experience levels and fits best in the middle or at the end of an upper-body or push workout.

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

How to do it

Stand facing away from the cable machine.
Attach a rope handle to the pulley and grab it with both hands.
Step forward and lean slightly forward, keeping your feet shoulder-width apart.
Extend your arms overhead with your hands holding the rope behind your head, elbows pointing forward.
Keep your upper arms stationary, close to your head.
Inhale and brace your core. Exhale as you extend your arms, pushing the rope forward and upward, fully straightening your elbows.
Focus on using your triceps to perform the extension.
Slowly return to the starting position, controlling the movement and keeping constant tension on the triceps.

Common mistakes

Flaring the elbows out excessively reduces tension on the long head and places unnecessary stress on the shoulder joints.
Allowing the upper arms to drift back and forth turns the movement into a compound pressing motion, decreasing triceps isolation.
Arching the lower back to handle heavier weight compromises core stability and increases shear forces on the lumbar spine.

Tips

Adopt a staggered stance to create a stable base that keeps the cable from pulling your torso backward.
Spread the rope attachment slightly apart at full extension to achieve a stronger peak contraction in the triceps.
Lower the weight back behind your head over a controlled two- to three-second count to maximize the stretch.

Sets and reps

For muscle growth, aim for 3 to 4 sets of 10 to 15 reps with strict form. Rest for 60 to 90 seconds between sets to allow localized recovery.

Muscles worked

Cable Overhead Triceps 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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Why choose overhead cable extensions over standard triceps pushdowns?

Placing the arms overhead fully lengthens the long head of the triceps, providing a greater stretch and hypertrophy stimulus than pushdowns perform with elbows at your sides.

What should you do if this exercise causes elbow discomfort?

Stop the exercise immediately, adjust your elbow angle or reduce the load, and consult a healthcare professional if joint pain persists.

Similar exercises

All triceps exercises →