Overhead Cable Triceps Extension
A cable extension with the arms overhead that trains the triceps' long head in a stretched position.
Muscle activation
- Triceps95%
- Forearms5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Attach a rope to a pulley set at about hip to chest height.
2. Mid-rep
Lock out with arms beside your head.
3. End of the movement
Return slowly until you feel a deep triceps stretch.
4. Common mistake
Elbows flaring wide
Ways to do it
Triceps extension on 5 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Attach a rope to a pulley set at about hip to chest height.
- 2Grab the rope, turn away from the stack and step forward into a split stance.
- 3Raise your elbows beside your head, hands behind your head, ribs down.
Execution
- 1Extend your elbows to push the rope forward and up.
- 2Lock out with arms beside your head.
- 3Return slowly until you feel a deep triceps stretch.
- 4Keep elbows pointing forward and upper arms still.
Breathing
Exhale as you extend, inhale as you lower.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Triceps
Secondary
Forearms
Key form cues
- Elbows by your ears
- Ribs down
- Deep stretch
- Lock out
Common mistakes
Elbows flaring wide
Keep them pointing forward, about shoulder width.
Arching the lower back
Brace your abs and use a staggered stance.
Moving the upper arm to help
Only the forearms move; reduce the load.
Range of motion
From hands behind the head at a deep triceps stretch to full elbow lockout.
Variations
Easier
Seated dumbbell overhead extension
Harder
Single-arm overhead cable extension
At home
Band overhead extension
Machine / cable
Machine overhead triceps extension