Cable Overhead Tricep Extension

The overhead tricep extension positions the arm overhead, placing the long head of the tricep in a fully stretched position before extension. This makes it one of the best exercises specifically for long head development.

Beginner 💪 Triceps Isolation Isolation
3
Sets
12–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Cable
Cable Overhead Tricep Extension — start and finish positionsSTARTFINISH
Cable
Triceps Beginner Isolation
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Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Highlighted muscles

How To Perform

  1. 1 Set the cable to the highest position. Attach a rope and stand facing away from the machine.
  2. 2 Hold the rope overhead with both hands, elbows pointing forward.
  3. 3 Extend the forearms overhead to full lockout, squeezing the triceps.
  4. 4 Return to the start with elbows in front of the face.

Form Cues

  • ✓ Keep your elbows close together and pointing forward — they should not flare outward.
  • ✓ Feel the stretch through the tricep at the bottom of every rep before extending.

Common Mistakes

  • ✗ Elbows flaring outward — this shifts load away from the long head.
  • ✗ Leaning forward excessively to get the weight up.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Overhead Tricep Extension, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Overhead Tricep Extension? These alternatives target the same muscles:

Skull Crusher
Triceps · Intermediate
→
Dumbbell Overhead Tricep Extension
Triceps · Beginner
→
Cable Tricep Pushdown
Triceps · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Cable Overhead Tricep Extension should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Overhead Tricep Extension target?▾
Cable Overhead Tricep Extension primarily targets the Triceps.
Is Cable Overhead Tricep Extension good for beginners?▾
Cable Overhead Tricep Extension is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Overhead Tricep Extension, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.