How to Do the Cable Overhead Triceps Extension
The cable overhead triceps extension trains your triceps with your arms overhead, which stretches the long head more than pushdowns do. It suits intermediate lifters who want fuller triceps and a steady, joint-friendly load.
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Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Cable Overhead Triceps Extension
- 1
Set a low pulley with a rope attached and face away from the stack.
- 2
Hold the rope behind your head with your elbows pointing forward.
- 3
Step forward into a split stance with a slight forward lean for stability.
- 4
Straighten your elbows to press the rope overhead and forward.
- 5
Squeeze your triceps at the top.
- 6
Lower the rope slowly behind your head until you feel a good stretch.
- 7
Keep your upper arms still throughout.
Form cues to remember
- Elbows stay pointed forward
- Only your forearms move
- Fully straighten your arms
- Lower into a deep stretch
Cable Overhead Triceps Extension video tutorial
Common mistakes
Flaring the elbows
Keep them close to your head and pointing forward.
Arching the lower back
Brace your core and keep your ribs down.
Using too much weight
Lighten the load so the upper arms stay still.
Shortening the stretch
Lower the rope far enough to feel your triceps lengthen.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 45–60 sec rest |
Keep your lower back stable and avoid overarching, especially as you tire. Back off if you feel elbow pain, which can happen with deep stretches and heavy loads.
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Cable Overhead Triceps Extension FAQ
Why overhead triceps extensions instead of pushdowns?
With your arms overhead, the long head of the triceps is stretched more, and a stretched muscle often grows well. That is why many programs include both a pushdown and an overhead movement.
Can I do cable overhead triceps extensions without a bench?
Yes, you stand and use a staggered stance for balance. Alternatively, you can sit on a bench facing away from the stack.
Why do my elbows hurt on overhead extensions?
Common causes are too much weight, flared elbows and a deep stretch. Reduce the load, point the elbows forward and use a slightly shorter range.
