Low cable overhead triceps extension

The low cable overhead triceps extension is a single-joint isolation exercise for building the triceps. It involves lying on a bench and then driving the rope handle to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.


  1. Builds stronger and more muscular triceps
  2. Targets the long head of the triceps specifically
  3. The cable provides continuous tension throughout each rep

Low cable overhead triceps extension Images


Low cable overhead triceps extension Instructions

Low cable overhead triceps extension muscle diagram
  1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
  2. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
  3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
  4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.