How to do the Cable Overhead Triceps Extension
Attach the rope to the pulley and turn your back to the machine, holding the rope behind your head.
Step forward, lean your torso slightly and keep your elbows close to your head.
Extend your arms forward and up until your elbows are nearly straight.
Return slowly until you feel a stretch in your triceps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Overhead Triceps Extension doesn’t suit your gym or your joints.
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