Strength Training · Bodybuilding
Overhead Cable Triceps Extension
The overhead cable triceps extension trains the backs of your upper arms by straightening your elbows against cable resistance while your arms stay overhead.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a rope to a low cable pulley.
- Grasp one rope end in each hand while facing the machine.
- Turn away from the machine with the rope held behind your head.
- Take a staggered stance with a slight forward lean.
- Position your upper arms beside your ears with your elbows bent.
- Straighten your elbows to extend the rope overhead.
- Bend your elbows to return the rope behind your head.
Form cues
- Keep your upper arms still.
- Keep your ribs down.
- Exhale as you straighten your elbows.
Common mistakes
- Bending your wrists backwardKeep your knuckles in line with your forearms throughout the repetition.
- Rushing the returnTake about two seconds to lower the rope instead of letting the cable pull it back.
Safety
Too much weight or forcing a deep bend can irritate your elbows or shoulders. The cable can also rub against your head or neck if you stand in its path.
- Start with a light load you can bring into position without jerking.
- Position yourself so the cable clears your head and neck throughout the movement.
- Use only a pain-free range of elbow bend.
- After the set, turn toward the machine and lower the rope until the weight stack rests before releasing it.
If holding your arms overhead causes shoulder pain or you have an existing elbow injury, choose a non-overhead variation and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Cable Rope Attachment
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with about two controlled repetitions left in reserve.