Cable overhead triceps extension
Log this in the trackerA triceps extension with the arms overhead, loading the long head at full stretch.
What it is
Facing away from a low or high pulley, you press a rope from behind your head to overhead. The overhead position stretches the long head of the triceps, which pushdowns never do.
Muscles worked
Primary: Triceps. Secondary: Core.
How to perform it
- Set a rope on a low pulley, take it overhead and step forward into a split stance.
- Start with the elbows bent behind your head, upper arms pointing forward and up.
- Straighten the elbows until the arms are locked out overhead, keeping the upper arms still.
- Return under control until you feel the stretch, without letting the elbows drift wide.
Common form faults
- Elbows flaring out and drifting down, turning it into a press. Keep the upper arms pointing forward and fixed; only the forearms move.
- Arching the lower back to reach the lockout. Split stance, ribs down, glutes on. If the back still arches, the load is too heavy.
Programming
10 to 15 reps with a pause in the stretched position. Pairs well with pushdowns, which load the short range instead.
Plan your training
Variations & substitutions
Frequently asked questions
- Why overhead rather than a pushdown?
- The long head of the triceps crosses the shoulder, so it is only fully stretched with the arm overhead. Training that stretch adds size a pushdown alone leaves on the table.
- Cable or dumbbell?
- The cable keeps tension at the top where a dumbbell goes light. Both work; the cable is the better version of this particular movement.