Cable Overhead Triceps Extension
CableStrength
The Overhead Cable Triceps Extension is a strength exercise performed using a cable machine, where you grasp a rope or bar attachment overhead and extend your arms fully while keeping elbows fixed, isolating the triceps through a long range of motion. Its primary purpose is to build triceps size and strength, particularly targeting the long head for improved arm development and overhead pressing power. Ideal for intermediate to advanced lifters seeking hypertrophy or targeted triceps work, it requires a cable station with adjustable pulley.
How to Perform Cable Overhead Triceps Extension
- 1Attach a rope or straight bar to the high pulley of the cable machine and select a moderate weight.
- 2Stand facing away from the machine with feet shoulder-width apart, knees slightly bent for stability.
- 3Grip the handle with both hands, palms facing each other, and position it behind your head with elbows bent and pointing straight up.
- 4Engage your core, keep your back straight, and shoulders relaxed away from ears—this is your starting position.
- 5Exhale as you extend your elbows to press the handle straight overhead until arms are fully straightened.
- 6Inhale as you slowly lower the handle back behind your head, keeping elbows fixed and pointing upward.
- 7Repeat for desired reps, then carefully release the weight.
- 8Key form tips: Keep elbows tucked close to your head—avoid flaring them out. Use a full range of motion without locking elbows at the top. Common mistakes: Arching the lower back (stay braced) or using momentum (control the eccentric phase).