How To Do Overhead Cable Tricep Extension Properly

Overhead cable tricep extensions work the triceps muscles on the back of the upper arm.

By using the overhead position and cable resistance, the triceps are effectively isolated and challenged to work through their full range of motion in this exercise.

This article covers how to properly perform the overhead cable tricep extension, as well as tips for maximizing results and variations.

Learn About Tricep Muscles

Two-thirds of the upper arm's mass is derived from the Triceps brachii, or simply Triceps.

There are three heads on it: the medial head, the lateral head, and the long head.

Contrary to the popularity of big biceps, which are smaller in comparison, big Triceps make the arms look big.

Any upper body workout should include strengthening the triceps to improve overall arm definition and functional strength.

Details of the overhead cable extension exercise

• Known as overhead cable pulls, overhead rope presses, and overhead tricep pulls
• The main muscle is the triceps
• Strength exercises
• Isolation in Exercise Mechanics
• Beginner's level of difficulty
• Rope attachment and cable column are needed

Muscles Worked During Overhead Tricep Extensions

As an isolation exercise rather than a compound exercise, overhead tricep extensions are excellent for targeting your triceps.

Your triceps are the primary muscle group worked by the tricep extension.

During overhead cable extension pulls, biceps, forearms, lats, abs (rectus abdominis), obliques, and trapezius muscles are activated.

To stabilize and support the motion, these secondary muscles are engaged.

Straight Bar Overhead Cable Tricep Extension

Using a cable machine and straight bar attachment, the straight overhead cable Tricep Extension extends the arms straight overhead.

This exercise targets the triceps by keeping the arms straight throughout.

As a result, the triceps are more stressed and isolated.

Straight bar overhead cable tricep extensions are performed as follows:

• Attach a tricep rope to the low pulley of the cable machine while facing away from it.
• Keep your arms straight and close together as you grasp the rope.
• As you extend your arms straight overhead, contract your triceps while keeping your elbows locked.
• Repeat for the desired number of reps, returning slowly to the starting position.

Reps and Sets

• Training for endurance: 12–20 reps, 2–3 sets
• Training for hypertrophy: 8-12 reps, 3-4 sets
• Training: 4-8 reps, 4-6 sets

How To Do Cable Overhead Extensions

Knowing the mistakes made by athletes and weight lifters when performing tricep extensions will help you improve your technique.

Tips And Techniques For Doing Cable Overhead Extensions

A better understanding of the mistakes made by athletes and weight lifters when performing tricep extensions will help you improve your technique.

Avoid excessive elbow movement

During the movement, many people let their elbows sway back and forth.

In spite of the fact that you can technically lift more weight using this momentum, you are actually using your lats to complete the exercise.

Don't use too much weight

It might not be a good idea to add more weights than necessary.

If you overdo this exercise, you may injure your muscles and make them sore.

Don't swing the weight

Curl the bar using controlled, deliberate movements.

Slow, controlled descents will increase time under tension, resulting in more effective sets.

Rest and Recover

Exercise should be accompanied by proper rest and nutrition

To ensure sufficient recovery, rest for 24 to 48 hours before training the same muscle groups.

Variations in Cable Overhead Extension

We will discuss the various methods of overhead cable tricep extension in this section.

Triceps Extension for Low Pulley Overhead Cable

The overhead rope triceps extension is another great exercise for tricep cable extensions.

In particular, overhead cable rope tricep extensions target the long head of the triceps. The larger your long head muscle, the larger the triceps.

How To Do

• Face away from the pulley of the cable machine and attach a rope to it.
• Extend your arms until your hands are directly above your head while holding the rope with both hands (neutral grip).
• The elbows should be close to your head, and the arms should be perpendicular to the floor with the knuckles pointing upward.
• Lower the rope behind your head while holding your upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
• Repeat the desired number of sets and reps while slowly returning to the starting position.

Tips

• As this is an isolation exercise, you don't need to load up to the point where you cannot maintain your body position.
• For maximum triceps engagement, keep your arms close to your head.
• From start to finish, perform the exercise slowly and controlled.

Overhead Extension for High Pulley Cables

You can perform Cable High Pulley Overhead Extensions during your upper body workout as one of the best two-arm tricep cable extension exercises.

In this more advanced exercise, you work not only your triceps but your torso, legs, and shoulders as well.

You can exercise your triceps under tension throughout their entire range of motion (ROM) by using a cable.

How To Do

• Assume a standing position while attaching a rope to the top of a cable stack.
• Lean forward by hinging at the hips while grasping the rope overhead with a neutral grip (palms facing up).
• Extend your elbows and flex your triceps to begin the movement.
• Slowly lower the rope under control back to the starting position after pulling the rope downward until the elbows are almost locked out.
• For the desired number of repetitions, repeat

Tips

• Make sure you don't overarch your lumbar spine by allowing the rope to pull you backwards.
• To prevent the rope from grazing your head, you may need to tuck your chin slightly.

Cable Overhead Extension

Adding single-arm exercises to a tricep extension workout with a cable machine can correct imbalances.

Standing or seated, you can do this exercise to target each side of the triceps separately. This will balance the strength of each arm and will give you an asymmetrical look.

How To Do

• Place a stirrup (handle) on a cable pulley, a little below chest height. Grab the stirrup with one hand and lift it over your head.
• Lean away from the pulley, stagger your feet for balance, and lower your hand behind your back.
• When your elbow is raised high, the cable should be taut, and you should feel a stretch in your triceps brachii.
• By extending your elbow, raise the stirrup over your head while keeping your elbow close to your head.
• As you flex your elbow to lower the stirrup, inhale until you feel a mild stretch in your triceps brachii.
• The exercise should be repeated with the opposite arm for the prescribed number of repetitions.

Tips

• It is important to keep your body and upper arm still. Only your forearm should move.
• Keep your elbow close to your head at all times.

Overhead Tricep Extension

Lying overhead tricep extensions involve lying on a flat bench and extending the arms while lying on the bench.

By lying down, the stabilizing muscles are removed and the triceps become even more isolated.

How To Do

• Place a cable machine near your head and lie face up on a flat bench.
• Grasp the tricep rope with both hands and attach it to the high pulley.
• Keep your elbows close to your ears as you extend your arms straight overhead.
• Slowly lower the rope behind your head while keeping your elbows locked.
• Repatriate as many times as you like.

Kneeling Overhead Cable Tricep Extension

A kneeling cable tricep extension involves kneeling while lifting your arms overhead with a cable machine and tricep rope attachment.

While kneeling tricep extensions are similar to standing overhead tricep extensions, the stabilizing muscles are challenged since the body is in an unstable position.

How To Do

• Attach a tricep rope to the low pulley while kneeling down.
• Keep your arms straight and close together as you grab the rope with both hands.
• Extend your arms straight overhead, contracting your triceps while keeping your elbows locked.
• Repeat for desired number of reps before returning to the starting position.

Cable Overhead Tricep Extension

Seated overhead cable tricep extensions target the triceps muscles.

You perform this exercise by sitting on a bench or seat with a cable machine and extending your arm overhead.

How To Do

• Connect a straight bar to the cable and adjust the cable machine so that the pulley is at the lowest point.
• The pulley should be within reach of your arms when you sit on a bench or seat.
• Hands should be slightly wider than shoulder width apart as you grasp the bar.
• Slowly extend your arms overhead while keeping your elbows close to your head.
• Slowly lower the bar back to the starting position after a brief pause at the top of the movement.
• The movement should be repeated as many times as desired.

Alternatives to overhead cable triceps extensions

Below you will find some suggestions if the cable stack is not accessible to you.

Two Arm Dumbbell Extension

It is one of the best alternatives to cable overhead triceps extensions for isolating the muscles of the triceps.

Having a larger and denser long head of the triceps will give you an overall appearance of a larger tricep.

Bench Dip

Known as triceps dips, bench dips are a bodyweight exercise that strengthens the arms, shoulders, and chest. This is a great exercise if you don't have cables.

A tricep dip can be done at home, at the gym, or even on a park bench during a morning run to build your arms.

One-Arm Overhead Dumbbell Triceps Extension

A dumbbell overhead triceps extension targets the triceps while increasing core and shoulder stability at the same time.

Instead of using an EZ-bar for overhead extensions, use dumbbells instead to work each arm separately. This allows you to focus on perfect form in that one arm and allows you to move more freely.