Movement overview

The Cable Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise primarily focuses on the long head of the triceps, promoting muscle growth and definition.

Step-by-step cues

1. Attach a rope handle to the low pulley of a cable machine.
2. Stand facing away from the machine, holding the rope with both hands, palms facing each other.
3. Step forward to create tension in the cable and position your feet shoulder-width apart.
4. Raise your arms overhead, keeping your elbows close to your head and your core engaged.
5. Extend your arms fully by straightening your elbows, ensuring they remain stationary.
6. Pause briefly at the top of the movement, then slowly return to the starting position by bending your elbows.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows close to your head to maximize triceps engagement.
• Maintain a slight bend in your knees and engage your core for stability.
• Avoid using momentum; control the movement throughout each repetition.
• Focus on a full range of motion to effectively target the triceps.
• Exhale as you extend your arms and inhale as you return to the starting position.