VARIATIONS
- Cable Overhead Triceps ExtensionPronatedCloseFacing awayTriceps · Cable Machine
- Seated Overhead EZ-Bar Triceps ExtensionOverheadEZ-bar attachmentBent armsTraps · Back · EZ Bar · Bench
- Standing Dumbbell Triceps ExtensionOverheadBothBent armsTriceps · Dumbbell
- One-Arm Overhead Cable Tricep ExtensionOneBent armsFacing awayTriceps · Cable Machine
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionBent overTriceps · Dumbbell
- Seated One-Arm Dumbbell Triceps ExtensionOverheadOneSupinatedTriceps · Dumbbell
Overhead Sled Triceps Extension
Extends arms against resistance from a sled
This isolation movement targets the triceps brachii by extending the elbows against resistance from an overhead angle. It places constant tension on the muscle throughout the range of motion.
HOW TO DO IT
- Attach dual handles to a loaded sled using a rope or chain.
- Face away from the sled and step forward to create line tension.
- Raise both hands directly overhead with palms facing each other.
- Keep upper arms stationary and point elbows toward the ceiling.
- Extend elbows fully to straighten the arms overhead.
- Slowly bend elbows to lower the handles behind your head.
COMMON MISTAKES
- Allowing elbows to flare outward during the movement.
- Moving the upper arms instead of isolating the forearms.
- Using momentum to jerk the weight up.
- Failing to control the negative portion of the rep.
TIPS
- Lock your upper arms in place to prevent shoulder involvement.
- Drive through your heels to maintain stability against the pull.
- Focus on squeezing the triceps hard at full extension.
SAFETY
- Ensure the sled path is clear to prevent tripping when stepping forward.
- Maintain a braced core to protect the lower back from hyperextension.
DETAILS
- Muscles
- Triceps
- Equipment
- Sled
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
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Ratings
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