Cable High Pulley Overhead Triceps Extension

A triceps isolation movement that emphasizes the long head by placing the muscle in a stretched position over the head.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Attach a bar or rope to a high pulley. Facing away from the machine, hold the attachment behind your head with elbows bent and tucked in.

Instructions

1. Extend your arms forward and up until they are locked out.
2. Squeeze the triceps at the top.
3. Slowly lower the weight back behind your head.
4. Keep your core braced.
5. Maintain a split stance for balance.

Common Mistakes

1. Flaring the elbows.
2. Arching the lower back.
3. Moving the upper arms.

Alternative Exercises

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Triceps Pushdown

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Triceps Press

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Standing Triceps Extension

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Standing One Arm Extension

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Standing Kickback

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Smith Upright Row

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