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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Cable Overhead Tricep Extension is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 a cable machine for the Cable Overhead Tricep Extension?
The Overhead Dumbbell Tricep Extension trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Overhead Dumbbell Tricep ExtensionRelated exercises
Learn more
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