Cable Overhead Triceps Extension

Cable Overhead Triceps Extension is an isolation exercise that targets the triceps, with a particular emphasis on the long head. It is a beginner-friendly exercise performed using a cable machine with a rope, bar, or other attachments.

This exercise is excellent for developing triceps size and strength while keeping constant tension throughout the movement due to the cable. The overhead position stretches the long head of the triceps, allowing for a greater range of motion compared to other triceps-focused exercises.

It’s also a joint-friendly alternative to free-weight extensions, as the cable provides smooth resistance, minimizing strain on the elbows. Whether you're a beginner or advanced lifter, this movement can help build well-rounded triceps and improve pressing strength.

1. Attach a rope or bar to a high pulley on the cable machine.
2. Grab the attachment with both hands and turn away from the machine.
3. Step forward slightly and lean forward at the hips to create a stable stance.
4. Start with your elbows bent and close to your head, hands behind your neck.
5. Extend your arms forward until they’re straight, squeezing your triceps at the top.
6. Slowly return to the starting position, keeping control of the weight.
7. Repeat for the desired number of reps.

This exercise has a low to medium risk when performed correctly.

The most common injury risk comes from using excessive weight, which can put undue stress on the elbows and shoulders. To avoid this, maintain proper form and control the movement throughout each rep.

Additionally, avoid flaring your elbows too wide, as this can strain the shoulder joints. Keep the elbows close to your head to protect your joints and maximize triceps engagement.