Overhead Cable Triceps Extension
Loads the long head of the triceps in its stretched position, which most pressing misses.
Setup
- Face away from a high or low pulley with a rope, arms overhead, elbows bent.
- Split stance, ribs down.
How To Do It
- Extend the elbows until the arms are straight overhead.
- Keep the upper arms still — only the forearms move.
- Return under control to a deep stretch behind the head.
Breathing
Exhale as you extend.
Common Mistakes
- Letting the elbows flare and drift down.
- Arching the lower back to force lockout.
Programming It
Three sets of 10-15.
Why This Exercise Works
The long head of the triceps crosses the shoulder, so it only reaches full stretch with the arm overhead. Cable tension holds through that stretched position, which is why overhead extensions build the part of the triceps that pushdowns barely touch.
Where You Should Feel It
The long head of the triceps stretched behind the head with constant tension. Elbows flaring outward means the weight is too heavy.
Where It Fits in a Program
Loads the long head of the triceps in its stretched position, which most pressing misses. It sits well in the back third of a session, or on its own as filler.
Progressing and Regressing It
To progress the overhead cable triceps extension: add a plate, or pause in the stretched position. To regress it: reduce the load until the elbows stop flaring.
Who It's For
Anyone whose triceps have not responded to pushdowns. The stretched position is where the growth stimulus lives, and only overhead work reaches it.
Equipment and Substitutions
As written here it uses a cable and a rope. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Related Exercises
- Triceps Pushdown — Triceps
- Triceps Kickback — Triceps
- Band Triceps Pushdown — Triceps
- JM Press — Triceps
- Skull Crusher — Triceps
- Dumbbell Skull Crusher — Triceps
- Seated French Press — Triceps
- Bench Dip — Triceps
Common Questions
What muscles does the overhead cable triceps extension work?
The overhead cable triceps extension primarily trains the triceps.
How many sets and reps should I do?
Three sets of 10-15.
What are the most common overhead cable triceps extension mistakes?
Most often: letting the elbows flare and drift down; arching the lower back to force lockout.
Do I need a cable and a rope to do this?
This version uses a cable and a rope, and it trains the triceps. No cable stack? A band anchored at the same height is the closest thing, and it keeps the constant tension that makes this work.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the overhead cable triceps extension, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.