Overhead Tricep Extension (Cable)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach a rope to the low pulley, face away from the machine, and hold the rope overhead with the elbows bent.
• Step forward into a staggered stance, lean the torso slightly forward, and keep the elbows tucked close to the head.
• Extend the elbows to press the rope forward and upward, separating the ends of the rope at lockout.
• Lower the weight slowly under control back to the starting position behind the head, maintaining elbow alignment.

Common mistakes

• Allowing the elbows to flare out wide to the sides, which shifts the tension away from the triceps.
• Moving the upper arms and shoulders forward and back instead of keeping them stationary during the movement.
• Using a stance that is too narrow, which leads to loss of balance and limits the ability to lift heavy weights.

Frequently asked questions

Should I use a rope or a bar attachment for the cable overhead tricep extension?

A rope attachment is preferred because it allows the hands to move naturally and separates at the top for a peak contraction.

How far forward should I lean my torso during this exercise?

A slight lean of roughly fifteen to thirty degrees is ideal to keep the cable clear of your back and maintain a stable base.

Related exercises