Overhead cable triceps extension
Also called cable overhead triceps extension, overhead rope triceps extension.
What is an overhead cable triceps extension?
An overhead cable triceps extension straightens the elbows with the upper arms held beside the head. This standing version uses a rope attached to a low pulley behind you. The rope moves from behind the head to above it.
How do you perform an overhead cable triceps extension?
Set up
- Attach a rope to a low pulley. Take one end in each hand, turn away from the machine and bring your hands behind your head.
- Stand with your feet steady and move far enough forward to take up the cable slack. Aim your upper arms upward beside your head.
- Brace your trunk and keep your ribs over your pelvis before beginning the set.
Execution
- Straighten your elbows to raise your hands above your head while keeping the upper arms nearly still.
- Bend your elbows to bring the rope behind your head. Lower only as far as you can control while keeping the same standing posture.
- Repeat the elbow movement without leaning back. After the final repetition, turn toward the machine and return the stack gently.
Common mistakes
Leaning back to finish the repetition
Choose less weight if you need to move the trunk to raise your hands. Keep the standing position steady.
Dropping the upper arms on the return
Lowering the elbows changes the movement. Keep them aimed upward as the rope travels behind your head.
Forcing the elbows close together
Use a comfortable elbow width. They need not touch or remain in a painfully narrow position.
Where it fits in a session
Place it with your planned triceps work, commonly after pressing exercises.
Use a load you can position overhead and return safely. Keep this cable setup separate from the EZ-bar extension in your training log.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
The triceps are the intended target while the upper arms remain overhead.
Variations
Frequently asked questions
Should the pulley be high or low?
This guide uses a low pulley behind you and an upright stance. A high-pulley version uses a forward lean and a different cable angle. Choose one setup and keep it consistent across sessions.
Do you need a rope attachment?
The guide and illustration use one rope end in each hand. Other attachments need their own comfortable hand position; do not force the rope grip onto a straight bar.
Is this the same as a triceps pushdown?
No. This version holds the upper arms overhead. A pushdown holds them beside the torso and sends the hands downward.