Cable Overhead Tricep Extension

A cable triceps exercise: facing away from the weight stack, you hold a rope behind your head and straighten your elbows to push it up and overhead. The overhead position stretches the long head of the triceps, and the cable keeps tension on the muscle through the whole movement.

How to do it

1. Attach a rope to the low pulley and select a light weight.
2. Take the rope in both hands, turn away from the stack and step forward into a staggered stance so the cable pulls you back.
3. Raise the rope overhead with your elbows bent and your upper arms close to your ears, so your hands are behind your head.
4. Brace your trunk and keep your upper arms still, then straighten your elbows to push the rope up until your arms are fully extended overhead.
5. Pause briefly at the top, then bend your elbows to lower the rope back behind your head under control.
6. Repeat for the planned repetitions.

Tips

• Keep the elbows pointing forward and the upper arms still; letting them flare out or drift turns the extension into a press.
• Step far enough forward that the cable holds you steady, and avoid arching your lower back as the arms go overhead.
• Use a weight you can control through the full stretch; heavy loads pull the elbows apart.

Muscles

Primary: Triceps

Secondary: Front deltoid