Why it's on the list: Like dumbbell overhead work, cable overhead presses focus on the often underdeveloped long head. The constant tension provided by the cable might actually make this a better choice than dumbbells if you're picking between the two.

Cable Overhead Extension Variations for Triceps Growth:

• Low cable overhead triceps extension
• High cable overhead triceps extension
• Single-arm low cable triceps extension
• Bodyweight triceps press

In your workout: This is a great second or third exercise in place of push-downs if you do 3 sets of 8-12 reps.