Exercise
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is a controlled isolation exercise that targets the triceps by extending the arms overhead, helping build strength, size, and arm definition.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is an effective isolation exercise that focuses on strengthening and developing the triceps, especially the long head of the muscle. By keeping your arms overhead, the triceps are placed under constant tension throughout the movement, which helps improve muscle activation and control.
Using a cable instead of free weights provides smooth, consistent resistance during both the lifting and lowering phases. This makes the exercise easier on the elbows while still being highly effective for building strength and muscle definition. It’s a great option for both beginners learning proper arm mechanics and more advanced lifters looking to refine their triceps.
Because the movement is controlled and stable, the Cable Overhead Triceps Extension fits well into hypertrophy-focused workouts, arm days, or upper-body training sessions where strict form and muscle isolation are the priority.
How to Perform the Cable Overhead Triceps Extension
- Attach a rope or bar to a high cable pulley and grasp it with both hands, facing away from the machine.
- Position your feet shoulder-width apart, engage your core, and maintain a slight forward lean at the hips while keeping your back straight.
- Bring your hands behind your head with your elbows pointed toward the ceiling, creating the starting position with your triceps partially stretched.
- Inhale deeply and brace your core to stabilize your upper body throughout the movement.
- Exhale as you extend your elbows, pushing the rope or bar overhead until your arms are fully straight but not locked.
- Hold the contracted position for a brief moment, focusing on squeezing your triceps at the top of the movement.
- Inhale and slowly lower the attachment back to the starting position by bending at the elbows, keeping them pointed upward and close to your head.
- Maintain control throughout the negative portion, ensuring your wrists stay neutral and your shoulders remain down away from your ears.
Important information
- Keep your upper arms stationary and close to your head throughout the exercise, as only your forearms should move.
- Avoid arching your lower back by maintaining core engagement and a slight hip hinge position.
- Adjust the weight to allow for complete triceps extension without compromising form or causing your elbows to flare outward.
- If you experience any wrist discomfort, try using different attachments such as a V-bar for a more neutral grip position.
FAQ - Cable Overhead Triceps Extension
This exercise primarily targets the long head of the triceps brachii, which is crucial for developing that coveted horseshoe appearance. It also engages your core and shoulders as secondary stabilizers, creating an integrated strength development approach while maintaining focus on triceps development.
Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.
For optimal results, incorporate this exercise 1-2 times weekly as part of your push or arm-focused training days. Position it after compound movements like bench press or shoulder press when your triceps are pre-fatigued but not completely exhausted.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
Beginners can start with lighter weight and higher reps (12-15) focusing on proper form. Intermediate lifters can progress to moderate weight in the 8-12 rep range. Advanced lifters can incorporate techniques like drop sets, slower negatives, or single-arm variations to increase intensity without compromising form.
Cable Overhead Triceps Extension
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