Arms · Isolation

Overhead Cable Triceps Extension

An overhead cable extension that trains the triceps long head in a stretch.

MAIN MUSCLE
Triceps
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a rope to a pulley and face away, holding it behind your head.

  2. Step forward into a split stance with elbows pointing up.

  3. Extend the arms overhead until straight.

  4. Lower slowly behind the head to a deep stretch.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Overhead Cable Triceps Extension work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 10-15 reps for Overhead Cable Triceps Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of Overhead Cable Triceps Extension?

These train the same muscles: Dumbbell Overhead Triceps Extension, Skull Crusher, Rope Pushdown.