1 / 6Overhead Cable Triceps Extension
Facing away from a cable, you extend a rope overhead. Raising the arms overhead stretches the long head of the triceps, the biggest part of the arm.
Triceps
- Level
- Intermediate
- Equipment
- Cable
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Face away from a pulley, holding a rope behind your head.
- 2Step forward and lean slightly, elbows pointing forward.
- 3Straighten your arms to push the rope forward and up.
- 4Bend your elbows slowly to return.
Common mistakes
- Letting the elbows flare out wide
- Arching the lower back
- Moving the whole arm instead of just the forearms
Tips
- Stand in a split stance and lean slightly forward
- Keep the elbows pointing forward, close to your head
- Straighten the arms fully, then let the rope come back slowly
Questions
Why train triceps overhead?
The long head is stretched most with the arms overhead, which helps it grow.
Rope or bar?
A rope lets the hands spread at the end; a bar can feel more stable. Both work.
More Triceps exercises
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