With the cable behind you and a rope held overhead, the cable overhead extension stretches and loads the long head of the triceps, the largest part of the muscle, through its full range. The cable keeps the tension constant, even at the bottom where dumbbells lose most of their resistance.
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3
Sets
12
Reps
Cable
Equipment
5.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Cable Overhead Extension
1
Face away from a low cable pulley, rope handle overhead, elbows pointing forward.
2
Keep upper arms still and close to your head.
3
Extend your arms forward and up until fully locked out.
4
Squeeze triceps at full extension, then return slowly.
5
Brace your core to avoid arching your lower back.
💡 Benefits of Cable Overhead Extension
Trains the triceps in a stretched position, which is highly effective for building arm size, and the cable provides smooth, continuous tension. It is also easier to load progressively than dumbbell overhead extensions.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps, ideally as the first or second triceps exercise on arm day. Set the pulley at a low or mid height and use a rope attachment.
⚠️ Common Mistakes to Avoid
Letting the elbows flare outward instead of pointing forward
Arching the lower back as the arms extend
Choosing a weight so heavy that the body sways
✅ Pro Tips
Lean slightly forward with one foot ahead for a stable base
Keep the elbows pointing forward and still while only the forearms move
🛡️ Safety Notes
Overhead pressing needs good shoulder mobility. If you feel pinching in the shoulder, lower the pulley or reduce the weight.
🔁 Progressions & Regressions
Make it hardersingle-arm cable overhead extension or a slow four-second return.
