Exercise guide · Triceps

Cable Overhead Triceps Extension

Cable overhead triceps extensions keep tension through the stretch with a rope or bar on a low pulley. Face away from the stack, hinge slightly, and extend your elbows overhead.

Targets: Triceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Overhead Triceps Extension

Attach a rope or bar to a low cable pulley. Select a light to moderate weight.
Face away from the stack and hold the attachment overhead with elbows bent, hands behind your head.
Stagger your feet for balance and hinge slightly at the hips with a braced core.
Extend your elbows to straighten your arms overhead without letting upper arms drift forward.
Return under control to the bent-elbow start, keeping constant cable tension.

Form cues

Elbows stay close to your head
Stretch behind you, then extend
Core braced, slight hip hinge
Smooth reps, no stack slam

Common mistakes

Standing too far from the stack and losing tension
Turning the move into a lat pullover
Elbows flaring wide
Using momentum from the torso

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Step forward before releasing the handle. Start light to learn the cable path behind you.

Alternatives

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