pushtriceps

Cable Overhead Tricep Extension

A triceps isolation exercise using a cable machine, extending the arms overhead to stretch and load the triceps through a long range of motion.

Equipment: Cable machine

How to do it

1Attach a rope handle to a low cable pulley and face away from the machine, holding the rope with both hands behind your head.
2Keeping your upper arms still and close to your head, extend your elbows to press the rope up and forward.
3Squeeze your triceps at full extension.
4Return under control to the starting position, allowing a stretch behind your head.

Common mistakes

Letting the elbows flare out to the sides instead of staying close to the head.
Using the shoulders to help drive the weight instead of isolating the triceps.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	2-3	8-12	60-90 sec
Build muscle	2-3	10-15	45-60 sec
General fitness	2-3	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Cable Overhead Tricep Extension safe for beginners?

Yes. The Cable Overhead Tricep Extension is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.

What muscles does the Cable Overhead Tricep Extension work?

The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.

What can I substitute if I don't have cable-machine for the Cable Overhead Tricep Extension?

The Close-Grip Bench Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.

See the Close-Grip Bench Press

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Learn more

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