{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Overhead Cable Tricep Extension",
      "kind": "common"
    },
    {
      "text": "Cable Rope Overhead Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Standing Overhead Cable Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Overhead Cable Extension",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-long-head",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-lateral-head",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-medial-head",
        "role": "prime-mover"
      },
      {
        "muscle": "anconeus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1513"
  },
  "id": "oec:cable-overhead-triceps-extension",
  "instructions": {
    "setup": [
      "Attach a rope attachment to a cable pulley set around chest or head height.",
      "Face away from the machine, grasp the rope overhead with a neutral grip, and step forward into a stable staggered stance.",
      "Lean forward slightly from the hips with a braced core, keeping the upper arms elevated and positioned near your ears."
    ],
    "steps": [
      "Begin with the elbows fully bent behind your head to feel a deep stretch in the triceps.",
      "Extend your elbows smoothly, pressing the rope forward and upward until your arms reach full extension.",
      "Spread the ends of the rope slightly apart at peak contraction to achieve a full squeeze.",
      "Control the eccentric return by slowly bending the elbows back to the starting stretch while keeping the upper arms stationary."
    ],
    "breathing": "Exhale as you extend your elbows forward; inhale as you slowly return to the stretched position.",
    "cues": [
      "Lock your elbows in space.",
      "Split the rope at the top.",
      "Brace your core to prevent arching."
    ],
    "common_faults": [
      {
        "fault": "Flaring or swinging the upper arms to heave the weight forward.",
        "correction": "Keep the upper arms fixed in place beside your head and ensure all movement comes purely from the elbow joint."
      },
      {
        "fault": "Overextending the lumbar spine under the cable load.",
        "correction": "Adopt a wide split stance, lean slightly forward, and brace the abdominals tightly throughout the set."
      },
      {
        "fault": "Cutting the eccentric phase short and avoiding the stretch.",
        "correction": "Allow the elbows to achieve full flexion on every repetition to maximize tension on the long head of the triceps."
      }
    ],
    "safety": {
      "precautions": [
        "Keep shoulders properly warmed up and avoid excessive backward shoulder extension if you have a history of impingement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Overhead Triceps Extension",
  "previous_ids": [
    "oec:overhead-cable-tricep-extension"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Overhead Cable Tricep Extension",
        "url": "https://wger.de/en/exercise/1513/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Expenses7000"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-overhead-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-overhead-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-overhead-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-overhead-triceps-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "overhead",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "split",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation cable exercise that trains the triceps, particularly emphasizing the long head through an overhead stretch."
}