Cable Overhead Triceps Extension: Do your elbows keep moving?
Keep your upper arms fixed beside your ears and move only your forearms. Do not let your elbows change position.
How to fix it
- Stand with your back to the machine, raise your arms overhead, and hold the rope behind your head.
- Keep your upper arms fixed beside your ears as you raise the rope overhead until your arms are fully straight.
- After straightening fully, bend your elbows to lower the rope behind your head again.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 10 reps in each set at 15kg as planned in your last workout, the app keeps the weight the same and increases your reps to 11. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you keep your torso upright?
Sources differ slightly. Some suggest keeping your torso upright. Others suggest leaning slightly forward at the hips. Either way, do not arch your lower back.
See this exercise in detail
More on the same body part
Sources
- Mir IA et al., BMC Sports Science, Medicine and Rehabilitation (2025)
- NSCA, Basics of Strength and Conditioning
- ExRx.net, Cable Triceps Extension (with rope)
- ExRx.net, Cable Triceps Extension
- ACE, 6 Triceps Exercises for Strength & Mass
- ATHLEAN-X, Cable Triceps Extensions
- Legion Athletics, The Best Way to Do the Cable Overhead Triceps Extension
- PureGym, How To Do Overhead Tricep Extensions
This article 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.