Exercise library · Arms
Cable Overhead Extension.
Isolation movement targeting the triceps, particularly the long head, for arm extension.
Also known as: Rope Overhead Extension, Cable Overhead Tricep Extension
IntermediateCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Set cable pulley to a low position with a rope attachment.
- Step 02
Face away from the machine, grasping the rope with both hands.
- Step 03
Extend arms overhead, keeping elbows close to your head.
- Step 04
Slowly lower the weight by bending your elbows behind your head.
- Step 05
Extend arms fully overhead, squeezing the triceps.
- 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.
Common questions
Questions, answered.
- What is the Cable Overhead Extension?
- Isolation movement targeting the triceps, particularly the long head, for arm extension.
- What muscles does the Cable Overhead Extension work?
- The Cable Overhead Extension primarily works your triceps (long head).
- What equipment do I need for the Cable Overhead Extension?
- You need a cable machine to perform the Cable Overhead Extension.
- How many sets and reps should I do for the Cable Overhead Extension?
- A typical prescription for the Cable Overhead Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Cable Overhead Extension good for beginners?
- The Cable Overhead Extension is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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