Cable Overhead Triceps Extension
The cable overhead triceps extension is a variation of, among others, the cable triceps pushdown and cable forward triceps extensions. Because the resistance comes from behind and below you, the upper arms are held overhead instead of forward or downward. This creates a greater stretch on the (long head of the) triceps and changes the load.
Execution Cable Overhead Triceps Extension
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1
Choose the desired weight.
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2
Attach the short bar or rope to the bottom of the cable machine.
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3
Stand facing the machine and grasp the bar/rope.
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4
Bring your arms overhead while turning around to get into the starting position (upper arms next to or slightly in front of your ears).
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5
Step one foot forward for better balance.
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6
Extend your arms by bringing the bar or rope upward while keeping your upper arms in the same position
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7
Bend your arms by bringing your hands back down in a controlled manner
Active muscles Cable Overhead Triceps Extension
- Triceps
- Abdominals (stabilizing)
- Shoulders (stabilizing)
Technique Cable Overhead Triceps Extension
Getting into and out of position can prove very difficult with this exercise. Having the bar or rope attached while you are already in position can also be dangerous. A sudden jerk backward and downward can quickly throw you off balance or injure your shoulders. This also applies during the exercise, making it even more important to bend the arms in a controlled manner.
Because of the unnatural position, this exercise also poses risks to the shoulder joint for at-risk groups, even when performed correctly.
Alternatives Cable Overhead Triceps Extension
- Cable forward triceps extensions with rope or bar
- Cable lying triceps extensions
- Dumbbell lying triceps extensions
- Barbell lying triceps extensions
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