Cable Overhead Triceps Extension
The cable overhead triceps extension is a cable isolation exercise targeting the triceps in a fully stretched overhead position. The overhead angle places emphasis on the long head of the tricep for maximum muscle development.
How to do it
- Attach a rope to the low pulley of a cable machine.
- Grasp the rope and face away from the machine, holding the attachment overhead with elbows bent.
- Extend your elbows to straighten your arms overhead, pressing the rope forward and upward.
- Pause at full extension, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked in close to your head
- Maintain a neutral spine and braced core
- Move only at the elbow joint
- Control the weight on the way back up
- Keep your chest lifted throughout the movement
Breathing: Exhale as you extend your arms, and inhale as you slowly return to the starting position.
Common mistakes
- Flaring elbows out, which puts unnecessary stress on the shoulder joints
- Using momentum to swing the weight, which reduces the work done by your triceps
- Arching the lower back, which can cause strain on your spine
- Not getting a full stretch, which limits the effectiveness of the exercise
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your elbows or shoulders, stop immediately and choose a gentler movement.
- If you have a history of shoulder instability, consult with a professional before adding overhead work.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do my elbows flare out?
It is a natural tendency to let elbows drift. Focus on squeezing your biceps toward your ears to keep them tucked.
Should I feel this in my shoulders?
You may feel some tension, but sharp pain is a sign to stop. Ensure your upper arms remain stationary throughout.
Can I do this at home?
If you don't have a cable machine, you can use a resistance band or a dumbbell to achieve a similar overhead stretch.