HyperBody
Exercise library · Arms

Cable Overhead Extension.

Isolation movement targeting the triceps, particularly the long head, for arm extension.

IntermediateCable Machine
Cable Overhead Extension
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps (long head)
The play-by-play

How to do it.

  1. Step 01

    Set cable pulley to a low position with a rope attachment.

  2. Step 02

    Face away from the machine, grasping the rope with both hands.

  3. Step 03

    Extend arms overhead, keeping elbows close to your head.

  4. Step 04

    Slowly lower the weight by bending your elbows behind your head.

  5. Step 05

    Extend arms fully overhead, squeezing the triceps.

  6. Step 06

    Maintain a stable torso throughout the movement.

What separates good from great

Pro cues.

  • Keep elbows tucked in to maximize triceps isolation.

  • Control the eccentric phase for better muscle engagement.

  • Avoid using excessive weight that compromises form.