VARIATIONS
- Cable Lying Triceps ExtensionOverheadStraight barBent armsTriceps · Cable Machine
- Overhead Sled Triceps ExtensionNeutralTriceps · Sled
- Seated Overhead EZ-Bar Triceps ExtensionOverheadEZ-bar attachmentBent armsTraps · Back · EZ Bar · Bench
- Incline EZ-Bar SkullcrusherTriceps · Barbell · Incline Bench
- Overhead Machine Triceps ExtensionBent armsSeatedTriceps · Machine
- Cable Bent-Over Triceps ExtensionBent overHighTriceps · Cable Machine
- Seated Dumbbell Triceps PressOverheadNeutralSeatedTriceps · Dumbbell
- Standing Dumbbell Triceps ExtensionOverheadBothBent armsTriceps · Dumbbell
- Standing Overhead EZ-Bar ExtensionTriceps · EZ Bar
- Seated One-Arm Dumbbell Triceps ExtensionOverheadOneSupinatedTriceps · Dumbbell
- EZ-Bar SkullcrusherTriceps · EZ Bar
- Cable Rope Push-DownTriceps · Cable Machine
Cable Overhead Triceps Extension
Arms extend overhead facing away from low pulley
This isolation exercise targets all three heads of the triceps, with emphasis on the long head due to the overhead arm position. It builds elbow extension strength using constant cable tension.
HOW TO DO IT
- Stand facing away from the low pulley with feet shoulder-width apart.
- Grab the rope or bar attachment with a narrow overhand grip.
- Step forward to create tension and raise your hands overhead.
- Keep your elbows fixed near your ears and pointing forward.
- Extend your arms fully until they are straight above your head.
- Slowly lower the weight behind your neck by bending your elbows.
COMMON MISTAKES
- Flaring elbows outward instead of keeping them tucked.
- Moving the upper arms forward during the extension phase.
- Using momentum to swing the weight up rather than lifting.
- Stopping short of full arm extension at the top.
TIPS
- Lock your upper arms in place to prevent shoulder involvement.
- Focus on squeezing the triceps hard at the top of the movement.
- Keep your core braced to avoid arching your lower back.
SAFETY
- Avoid hyperextending the elbows forcefully at the top of the rep.
- Do not arch the lower back excessively when handling heavy loads.
DETAILS
- Muscles
- Triceps
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Close
- Body position
- Standing
- Facing
- Facing away
- Pulley height
- Low
SIMILAR EXERCISES
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