ROAN- Home
- Gym exercise library
- Arms
- Overhead Cable Triceps Extension
Arms · Cable
Overhead Cable Triceps Extension
How to do the Overhead Cable Triceps Extension with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Abs
How to do it
- Attach a rope to a cable pulley set at mid-height, grasp the ends, and step forward away from the machine, facing outward.
- Bring your hands forward and up beside your head so your upper arms are raised overhead alongside your ears.
- Take a split stance for stability and brace your core.
- Press the rope forward and upward by extending your elbows fully until your arms are straight.
- Squeeze your triceps hard at peak extension for one second.
- Allow your elbows to bend, lowering the weight behind your head until you feel a deep stretch in your triceps.
Coaching cues
- Biceps stay glued beside the ears
- Press forward and upward
- Full stretch behind the head
Common mistakes
- Dropping the upper arms downward during the extension
- Arching the lower back excessively
- Using too much weight and losing form
Equipment and setup
Cable station, rope attachment
Cable pulley set to chest or shoulder height with a rope attachment, facing away from the stack.
Also known as: Cable Overhead Extension, High-Pulley Overhead Triceps Extension
Track your Overhead Cable Triceps Extension in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
