Cable Overhead Triceps Extension

TricepsCable Machine

An isolation exercise that keeps constant tension on the triceps. The overhead position targets the long head of the triceps more effectively.

How to do it

1Attach a rope to the cable pulley and stand facing away from the machine.

2Bring your elbows up, pointing them forward, and bend your arms to hold the rope behind your head.

3Step forward to create tension on the cable and find a stable, staggered stance.

4Extend your elbows to push the rope up and slightly outward.

5Slowly bend your elbows to return to the start, feeling a deep stretch in your triceps.

Common mistakes

Flaring your elbows out wide, which reduces triceps engagement and strains the shoulders.

Arching your lower back due to poor shoulder mobility or using too much weight.

Moving your elbows forward and back, which recruits your back muscles instead of isolating the triceps.

Breathing

Exhale as you extend your arms, and inhale as you control the weight back down.

Make it harder or easier

To scale down, lower the weight and reduce the range of motion; to scale up, pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.