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Overhead Cable Triceps Extension

An overhead cable extension that loads the triceps long head at a deep stretch, using a bar attachment for a fixed grip and steady resistance through the full range.

ArmsCableElbow extension
GoLightWeight mediacable-overhead-tricep-extension

Demonstration coming soon

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Primary

Triceps brachii

Secondary

AnconeusCoreSerratus anterior

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Attach a straight or EZ bar to a low or mid pulley.
  2. 02Grip the bar, face away from the stack, and press the bar overhead.
  3. 03Take a split stance and lean the torso slightly forward.
  4. 04Start with the elbows bent so the bar sits behind the head, upper arms beside the ears.

Execution

  1. 01Extend the elbows to drive the bar straight overhead to lockout.
  2. 02Keep the upper arms vertical and close to the head as the forearms move.
  3. 03Lower slowly behind the head until you feel a deep triceps stretch.
  4. 04Stay braced so the lower back does not arch under the load.

Checkpoints

  • -Upper arms stay vertical and stationary through the rep.
  • -A full stretch is reached behind the head each rep.
  • -Elbows track forward, not flared wide.
  • -Ribs stay down with the trunk braced.

Common mistakes

  • -Flaring the elbows out to shorten the range.
  • -Arching the lower back instead of bracing.
  • -Half reps that skip the stretched bottom position.
  • -Letting the shoulders shrug at lockout.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps as the primary long-head movement of the session.
  • -Progress load slowly; the stretched position is powerful but easy to overreach.
  • -Rotate with skull crushers block to block to keep elbows happy.

Related exercises

Overhead Cable Triceps Extension (Rope Attachment)

Cable / Arms

Cable High Pulley Overhead Triceps Extension

Cable / Arms

Overhead Triceps Extension

Dumbbell / Arms

Standing Overhead Barbell Triceps Extension

Barbell / Arms

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

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