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Triceps

Cable Overhead Triceps Extension

A long, painful stretch on the back of the arm at the bottom of the rep.

Complexity · Lowhypertrophybeginner+Cable machine
  • Triceps
  • Triceps - Long-head triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Not hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Not hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

3:42· Colossus Fitness

How to PROPERLY Overhead Cable Tricep Extension | Fix Your Tricep Extension Form NOW!

Stretch

Lockout

Face away from a high pulley, rope or bar overhead behind you. Stagger the stance, hinge slightly forward. Extend the elbows until arms are fully overhead and locked. Elbows do not move.

Common mistakes

  • Elbows drifting forward and down - turns into a pushdown.
  • Stopping short overhead - long head only grows from full stretch + full lockout.

Where you should feel it

A long, painful stretch on the back of the arm at the bottom of the rep.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm cable overhead

    One side, D-handle.

    100% on target

    On target

    Same target, minor adjustment.

  • Cable bar overhead

    Two-hand straight bar.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Overhead Triceps Stretch

    Reach one arm overhead and bend the elbow so the hand drops behind the head. Use the other hand to gently press the elbow back. 30s per side.

    TricepsLats

  • Behind-the-back Triceps Stretch

    One arm reaches behind the back from above, the other behind from below. Try to clasp the hands - or use a towel between if you can't. 30s per side.

    Triceps

Coach note

The cable version is the long-head king. If you're chasing arm size, this beats every dumbbell overhead.