Cable Overhead Tricep Extension

Technique

Face away from a high cable pulley, holding a rope attachment with both hands overhead. Keeping your upper arms close to your head, extend your elbows to straighten your arms fully. Squeeze your triceps at full extension, then return under control to a deep stretch. Avoid flaring your elbows out to the sides.

Steps

1. Face away from the high pulley and hold the rope overhead with both hands
2. Brace your torso and keep your upper arms close to your head
3. Extend your elbows until your arms are straight
4. Squeeze your triceps and separate the rope ends slightly
5. Bend your elbows under control to return to a deep stretch

Common mistakes

• Flaring the elbows away from the head
• Arching the lower back as the arms extend
• Letting the upper arms drift forward and backward
• Allowing the weight stack to pull the rope back abruptly

Variations

• Single-arm rope overhead cable extension
• Straight-bar overhead cable extension
• Kneeling cable overhead triceps extension
• Low-pulley overhead cable extension

FAQ