Overhead Triceps Extension

A fundamental triceps movement that targets the long head by stretching it under load. It builds arm thickness and improves overhead stability.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Hold a dumbbell or barbell overhead with both hands. Stand tall with feet hip-width apart and a neutral spine.

Instructions

1. Lower the weight behind your head by bending your elbows.
2. Keep your upper arms vertical.
3. Press the weight back up to the start.
4. Squeeze the triceps at the lockout.
5. Maintain core engagement.

Common Mistakes

1. Arching the back.
2. Flaring elbows.
3. Not going deep enough in the stretch.

Alternative Exercises

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.