Cable Overhead Triceps Extension

This exercise trains the triceps by extending the arms against cable resistance. Using cables provides more even resistance throughout the range of motion than versions of this exercise with free weights. This makes the exercise easier and safer for beginners. There are multiple cable exercises that can be performed for the triceps. In this “forward” version, the long head of the triceps is stretched more than in, for example, the cable triceps pushdown.

How to perform Cable Overhead Triceps Extensions

Choose a machine with a cable overhead or one where the cable can be positioned overhead, and attach the short bar (/rope).
Select the desired weight.
Stand facing away from the machine, underneath the suspended bar.
Pull the bar to just above your head, with your upper arms next to your ears.
Step one foot forward into the starting position. Keep your rear leg straight.
Extend your arms.
Bend your arms again by bringing the bar back in a controlled manner.

Active muscles in Cable Overhead Triceps Extensions

Triceps
Shoulders (stabilizing)
Core muscles (stabilizing)

Notes on Cable Overhead Triceps Extensions

When working with relatively high resistance compared with your body weight, getting into the starting position may be difficult. It may also be difficult to prevent the cable from pulling you backward while bending your arms. To get into the starting position, it may sometimes be more convenient to begin facing the machine and pulling the bar downward. While pulling it down, you can then initiate the turn into your starting position. To remain in this position, you can “anchor” yourself by placing your rear foot against the machine with your leg straight.

Safety

Make sure the pin is securely inserted into the weight stack to prevent it from coming loose and causing you to fall forward.
Make sure you are standing steadily and, if necessary, “anchored.”
Move primarily from the elbows and not (too much) from the shoulders.
Keep your upper arms near your ears.
Bring the weight forward on the last repetition before turning around toward the machine. This gives you more control during the turn because you are pulled backward from a lower position.