VARIATIONS

Low Cable Overhead Triceps Extension

Rope extends upward from a low pulley while lying face up on a flat bench

This isolation movement targets all three heads of the triceps by stretching the long head under tension from a low angle. It builds elbow extension strength while minimizing shoulder involvement.

HOW TO DO IT

Lie face up on a flat bench positioned in line with a low cable pulley.
Grab the rope attachment with a neutral grip and pull it over your head.
Bend your elbows to 90 degrees so your upper arms are perpendicular to your torso.
Extend your forearms upward until your arms are fully straight and vertical.
Pause briefly at the top to squeeze the triceps hard.
Lower the rope slowly back to the starting position behind your head.

COMMON MISTAKES

Flaring the elbows outward instead of keeping them narrow.
Moving the upper arms forward or backward during the extension.
Using momentum to jerk the weight up rather than controlling the lift.
Stopping short of full extension at the top of the movement.

TIPS

Keep your elbows tucked in and pointing toward the ceiling throughout the set.
Drive through the mid-foot to stabilize your body on the bench.
Focus on moving only the forearm while keeping the upper arm locked in place.

SAFETY

Ensure the bench is stable and will not slide toward the cable stack.
Do not hyperextend the elbows forcefully at the top of the movement.

DETAILS

Muscles: Triceps
Equipment: Cable Machine
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Handle: Rope
Arms: Both
Arms straight or bent: Bent arms
Hand orientation: Neutral (palms facing each other)
Body position: Lying on the back
Pulley height: Low

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