Overhead Cable Triceps Extension
A cable triceps extension performed facing away from the stack with the arms overhead, training the triceps in a lengthened position.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a low or mid pulley, hold it behind your head, face away from the stack in a staggered stance with elbows pointing forward.
Brace the core and keep the ribs down.
Extend the elbows to press the rope forward and up until the arms are straight.
Pause briefly at full extension.
Bend the elbows to return the rope behind the head under control.
Breathing: Exhale as you extend, inhale as the rope returns.
Coaching tips
Elbows point forward
Upper arms still
Deep stretch, strong lockout
Common mistakes
Elbows flaring wide
Arching the lower back
Moving the upper arms
Safety notes
Keep the core braced so the load doesn't pull you into an arched lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.