Overhead Cable Triceps Extension
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Cable Machine, Resistance Band
Primary muscle group
Triceps Brachii
Secondary muscle groups
Trunk, Forearms
Movement pattern
Elbow Extension
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Train the long head of the triceps through a long range.
How it fits the system. An intermediate-level elbow extension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Triceps Brachii
Secondary muscles
Trunk, Forearms
Movement pattern
Elbow Extension
Equipment
Cable Machine, Resistance Band
Difficulty
Intermediate
How to Perform
- Set a rope at low or mid height and face away from the machine.
- Take the rope overhead with the elbows bent beside the ears.
- Step forward into a split stance and brace the trunk.
- Extend the elbows until the arms are straight overhead.
- Squeeze briefly at full extension.
- Return under control to a deep stretch behind the head.
Coaching Cues
- Keep the elbows pointing forward, not out.
- Keep the ribs down so the back does not arch.
- Take a full stretch at the bottom.
Common Mistakes
- Flaring the elbows wide.
- Arching the lower back to move heavier loads.
- Cutting the stretch short.
Progressions & Regressions
Progressions
Add load or slow the eccentric.
Regressions
Reduce load or perform kneeling.
When to Use It
When to use
As triceps long-head work.
When not to use
With shoulder pain in the overhead position.
Programming
3 sets of 10 to 15 reps.
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