Overhead Cable Triceps Extension

With the shoulder flexed the long head of the triceps works under stretch — the position that seems to produce the most hypertrophy per set. A great first choice for triceps isolation.

• Isolation
• Cable
• Beginner

How to do it

• Back to the low pulley, rope behind your head
• Elbows pointing forward, fixed beside your ears
• Extend to lockout without letting your elbows flare
• Go deep: chase the stretch on the long head

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lower for 2–3 s behind your head into a stretch, extend for 1 s

Common mistakes

• Letting your elbows drop outwards
• Moving your shoulders
• A short range without stretching the long head of the triceps

Muscles worked

Primary

• Triceps

Alternatives

• Cable Triceps Pushdown
• Skullcrusher / Overhead Extension