Overhead Cable Triceps Extension

TricepsCable Machine

An overhead isolation exercise for the triceps using a high pulley. Elevating your arms places a deep stretch on the long head of the triceps for maximum growth, keeping spinal loading low when holding a solid stance.

How to do it

1Attach a handle to the high pulley, face away from the machine, and raise your arms overhead.

2Step forward to create cable tension and set a stable, staggered stance.

3Bend your elbows behind your head while keeping them completely stationary.

4Exhale and extend your arms overhead using your triceps.

5Hold and squeeze for a second at full lockout.

6Inhale and slowly bend your arms back behind your head, feeling the deep stretch in your triceps.

Common mistakes

Flaring your elbows wide to the sides, taking work off the long head and stressing your shoulder joints.

Arching your lower back during extension, losing core stability and overloading your spine.

Letting the weight yank your arms back fast, risking injury to your shoulders or elbows.

Breathing

Exhale as you press the weight overhead. Inhale smoothly as you lower the weight back behind your head.

Make it harder or easier

To make it easier, take a staggered stance for better balance and drop the weight.

To make it harder, hold the lockout for two seconds at the top of each rep.

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.