Overhead Cable Triceps Extension
A triceps extension with the arms overhead, which stretches the long head of the triceps that pushdowns leave short.
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How to do the overhead cable triceps extension
- 1Set a pulley at about head height, clip on a rope and hold one end in each hand.
- 2Turn away from the stack and walk out a step, leaning your torso slightly forward.
- 3Start with the hands behind your head, elbows bent and pointing forward.
- 4Straighten your arms up and forward until they are in line with your ears.
- 5Bend the elbows to bring the rope back behind your head under control.
When to pick it: Pick it for bigger triceps, especially if pushdowns are the only triceps work you do now.
What the research says
- In a 12-week cable study, elbow extensions done with the arm overhead grew the whole triceps about 1.4 times as much as the same exercise with the arm at the side, and the long head about 1.5 times as much. Maeo et al., Eur J Sport Sci 2023
Form cues
- Elbows stay pointing forward
- Only the forearms move
- Brace your abs so the back doesn’t arch
Common mistakes
- Letting the elbows drift wide
- Arching the lower back as the arms extend
- Cutting the stretch short behind the head
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. SourcesTerms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
