Overhead Cable Triceps Extension

Take a cable behind your head and extend your arms, intensively targeting the long head of the triceps in a stretched position.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Triceps

Overhead Cable Triceps Extension — Points to Check Today

  • Keep your elbows fixed — If your elbows flare out or drop, the shoulders take over. (The elbows flaring out to the sides as you extend)
  • Extend all the way — Full extension fully contracts the long head of the triceps. (Extending only halfway and not straightening the arms fully)
  • Don't arch your lower back — Leaning your body to push only adds weight and works the triceps less. (Leaning the torso back to push with bodyweight)

Overhead Cable Triceps Extension — How to Do It / If You're New

  1. Attach a rope to a low-to-mid-height cable and, facing away, grab the rope, bring it behind your head, and step one foot forward.
  2. Lean your torso slightly forward and keep your elbows fixed high beside your head.
  3. Exhale and move only your forearms to extend your hands fully up and forward over your head.
  4. Squeeze your triceps at the very end, then bend your elbows to return slowly behind your head.