Elbows flaring wide
Keep the elbows about shoulder width and pointed forward throughout.
Isolation · Cable
Cable Overhead Tricep Extension
A triceps extension done facing away from a cable with the arms overhead, usually with a rope. Working from a full stretch makes it one of the best isolation lifts for the long head. Suits anyone who can get their arms overhead comfortably.
- Primary
- Triceps
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 2.5 kg / one stack step
Muscles worked
The triceps extend the elbow; with the arms overhead, the long head (which crosses the shoulder) is stretched hardest, so this targets it better than pushdowns. The core keeps the ribs down while you press.
How to set up
- Attach a rope to a pulley set around hip to chest height.
- Grab the rope, turn away from the stack, and step forward into a staggered stance.
- Lean slightly forward with elbows pointing ahead and hands behind your head.
- Brace your abs so your lower back does not arch.
How to do each rep
- Extend the elbows until the arms are straight in front of and above your head.
- Spread the rope ends slightly at the finish.
- Lower for 2-3 seconds until your hands are behind your head and you feel a deep stretch.
- Keep the elbows roughly in place; let the forearms do the moving.
Common cable overhead tricep extension mistakes
Cutting the stretch short
Let the hands travel all the way behind the head under control; the stretch is the point.
Arching the lower back
Use a staggered stance, brace your abs, and lean the torso slightly forward.
Sets, reps, and progression
Surpass starts the cable overhead tricep extension at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Build to 12-15 controlled reps with a full stretch before adding a plate. If setup gets awkward at heavy loads, switch to a single-arm version or a seated overhead dumbbell extension.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Cable Overhead Tricep Extension alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Is the cable overhead extension good for the long head?
Yes. Because the arms are overhead, the long head is lengthened, and training it in that stretched position is a strong stimulus for growth.
Rope or straight bar for overhead extensions?
The rope lets the wrists rotate and the hands separate, which is easier on the elbows for most people. A straight bar works if the rope feels unstable.