Cable Overhead Tricep Extension

Overview

An overhead tricep extension using a cable for constant tension. Targets the long head of the tricep in a stretched position and is widely considered one of the most effective hypertrophy exercises for arm size.

Muscles Trained

Step-by-Step Instructions

1. 1

   Set cable at the lowest position with a rope attachment.

2. 2

   Face away from the machine, grab the rope, and hold it behind your head.

3. 3

   Keeping upper arms vertical, extend arms overhead to full lockout.

4. 4

   Return slowly — feel the long head stretch.

Benefits

• ✓

  Long head of tricep under constant cable tension in the stretched position

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  Better for hypertrophy than many other tricep exercises

• ✓

  Easy on the elbows compared to barbell variations

Form Tips

• →

  Lean forward slightly for a better stretch at the bottom

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  Higher reps (12–20) work extremely well for this exercise