Cable Overhead Extension
Arms
Weight & Reps
Cable
The cable overhead extension provides constant tension on the long head of the triceps. Face away from the cable machine, grip the rope, and extend overhead for a deep stretch and contraction.
How to Do Cable Overhead Extension
- Set the cable at the lowest position with a rope attachment
- Face away from the machine, grip the rope behind your head with elbows pointing forward
- Step forward to create tension, stagger your stance, and lean slightly forward
- Extend your arms overhead until fully straight, then return to a deep stretch behind your head
Form Cues
- Set the cable at the lowest position with a rope attachment
- Face away from the machine, grip the rope behind your head with elbows pointing forward
- Step forward to create tension, stagger your stance, and lean slightly forward
- Extend your arms overhead until fully straight, then return to a deep stretch behind your head
Common Mistakes to Avoid
- Not stepping far enough from the machine, which limits the stretch at the bottom
- Letting the elbows drift apart during the extension instead of keeping them pointed forward
- Using too much weight and arching the lower back instead of maintaining a braced core
Muscles Worked
Primary
Triceps Brachii (Long Head)
Secondary
Triceps Brachii (Lateral Head)
Triceps Brachii (Medial Head)
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the cable overhead extension work?
Cable overhead extensions primarily target the long head of the triceps through a combination of constant cable tension and a deep overhead stretch. The lateral and medial heads assist.
How much should a beginner cable overhead extension?
Beginners typically start with 15-30 lbs (7-14 kg) on the cable. The overhead position and constant tension make even moderate weight challenging.
Cable overhead extension vs dumbbell overhead extension — which is better?
Cable overhead extensions provide constant tension throughout the entire range (superior for hypertrophy), while dumbbell overhead extensions are more accessible and don't require a cable machine. Cables are the better choice when available.
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