The cable overhead tricep extension is an isolation exercise that targets the tricep using a cable machine. It requires the user to extend the arms overhead while keeping the elbows close to the head, focusing on tricep activation.
Also Works
Shoulders
How to Perform
1
Attach a rope to a high pulley and stand facing away from the machine.
2
Grasp the rope with both hands and extend your arms overhead.
3
Keep your elbows close to your head and your upper arms stationary.
4
Slowly lower the rope behind your head by bending your elbows.
5
Pause for a moment, then extend your arms back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Take one step away from the machine and lean slightly forward to keep the cable path aligned with your triceps.
•Keep your elbows close to your head and pointed forward throughout the movement.
•Extend your arms fully overhead and squeeze the triceps at lockout before bending the elbows again.
Common Mistakes
•Letting the elbows flare out to the sides, which reduces the stretch on the long head of the triceps.
•Standing too upright, which changes the angle of pull and reduces the effectiveness of the overhead position.
•Using excessive weight that pulls you backward, causing you to arch your lower back.