Cable overhead triceps extension

The cable overhead triceps extension is a cable exercise performed in a seated position, targeting the triceps muscles. While it hits all three heads of the triceps, the overhead position helps to target the long head in particular. The seated position helps eliminate the use of momentum. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.


  1. Builds strength and size in the triceps
  2. Great move to focus on the mind-muscle connection with light to moderate weight
  3. The cables provide constant tension on the muscles
  4. Targets the long head of the triceps

Cable overhead triceps extension Images


Cable overhead triceps extension Instructions

Cable overhead triceps extension muscle diagram
  1. Attach a rope to the bottom pulley of the pulley machine.
  2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
  3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  4. Return to the starting position by flexing your triceps as you breathe out.
  5. Repeat for the recommended amount of repetitions.

Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.