Cable exercise

Overhead Tricep Extension (Cable) form, muscles worked, and workout tracking

The cable overhead tricep extension trains elbow extension with the arms raised overhead, placing the long head of the triceps under load in its fully lengthened position with smooth, constant cable tension. Lifters use it as a primary long-head hypertrophy movement, since training the triceps at long muscle lengths is strongly associated with growth and it carries over to pressing lockout strength.

Overhead Tricep Extension (Cable) illustration

How to do Overhead Tricep Extension (Cable)

  1. 1Set a rope attachment on a low or mid-height pulley, grip it with both hands, and face away from the stack with the cable running past one side of your head or between your shoulders.
  2. 2Step into a staggered stance, lean slightly forward, and raise your elbows beside your ears with your hands behind your head.
  3. 3Brace your core and exhale as you extend your elbows until your arms are straight overhead.
  4. 4Keep your upper arms still; do not let your elbows flare wide or drop forward as you press.
  5. 5Inhale as you bend your elbows and let the rope travel behind your head until you feel a deep stretch in the triceps, then repeat.

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Track Overhead Tricep Extension (Cable) in Plates

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