Cable Overhead Triceps Extension

oec:cable-overhead-triceps-extension

An isolation cable exercise that trains the triceps, particularly emphasizing the long head through an overhead stretch.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Overhead Cable Tricep Extension, Cable Rope Overhead Triceps Extension, Standing Overhead Cable Triceps Extension, Overhead Cable Extension

How to do it

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.

Movement

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

Flaring or swinging the upper arms to heave the weight forward.: Keep the upper arms fixed in place beside your head and ensure all movement comes purely from the elbow joint.
Overextending the lumbar spine under the cable load.: Adopt a wide split stance, lean slightly forward, and brace the abdominals tightly throughout the set.
Cutting the eccentric phase short and avoiding the stretch.: Allow the elbows to achieve full flexion on every repetition to maximize tension on the long head of the triceps.

Safety

Keep shoulders properly warmed up and avoid excessive backward shoulder extension if you have a history of impingement.

Muscles

Triceps, long head prime mover
Triceps, lateral head prime mover
Triceps, medial head prime mover
Anconeus synergist
Front deltoid stabilizer
Rectus abdominis stabilizer

Joints

Elbow: Extension, Flexion
Shoulder: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Elbow extension isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

substitute for Barbell Overhead Triceps Extension
substitute for Cable Single-Arm Overhead Triceps Extension
substitute for EZ-Bar Overhead Triceps Extension
substitute for Seated Dumbbell Overhead Triceps Extension

Sources

wger: Overhead Cable Tricep Extension, by Expenses7000 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-overhead-triceps-extension.json