Cable Overhead Triceps Extension
How to do it
Starting position
- Attach the rope to the bottom of the cable machine
- Stand facing away from the machine and grab the rope with both hands
- Step one foot forward to support your body
- Fully extend your arms overhead to get ready
Movement
- Maintain your elbow angle and lower the rope behind your head
- Maintain tension in your triceps and extend your arms upward again
- Keep your elbows tucked in throughout the movement so they do not flare out
Breathing
Inhale as you lower the rope, and exhale as you extend your arms
Trainer tips
- Face away from the cable and lean your upper body forward
- Keep your elbows pinned next to your head
- Feel your triceps stretch as you lower
- Spread the rope and extend at the end
Cautions
- If your lower back arches excessively, it can cause pain, so brace your abs
- To avoid straining your elbow joints, move slowly without momentum
- Constantly moving the elbow position
- Using lower back momentum to lift the weight
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
14 similar exercises
Representative exercise: Cable Overhead Triceps Extension
- Cable Triceps Pushdown (V Bar)
- Cable Triceps Pushdown (SZ Bar)
- Cable Concentration Triceps Extension (on Knee)
- Cable Reverse Grip Triceps Pushdown (SZ Bar)
- Cable Bent Over Neutral Grip Kickback with Rope Attachment
- Kettlebell Overhead Triceps Extension
- Cable Rear Drive
- Cable Overhead Triceps Extension Straight Bar
- Band Overhead Triceps Extension
- Band High Pulley Overhead Triceps Extension
- Cable Triceps Pushdown on Floor
- Cable One Arm Side Triceps Pushdown
- Cable Standing Single Arm Horizontal Triceps Extension
- Band Overhead Single Arm Triceps Extension
Exercise GuideDo your elbows keep moving?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Triceps Pushdown on FloorHarderCable Kneeling Triceps ExtensionHarderDumbbell Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseDumbbell Seated Single Arm Overhead Triceps ExtensionSame muscle · different equipmentBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.