Is a rope or a bar better for this exercise?

A rope is generally preferred because it allows for a more natural range of motion and the ability to pull the ends apart at the top for a deeper contraction.

What height should the cable pulley be set at?

Setting the pulley at chest height or slightly lower reduces shoulder strain during the setup and provides a more consistent resistance profile throughout the movement.

Why do I feel this in my lower back?

This usually happens if your core isn't engaged or your weight is too heavy, causing you to arch your spine to compensate for the overhead load.

How to Do Overhead Cable Tricep Extensions | Form Guide

Master the overhead cable tricep extension with our expert guide. Learn proper form, avoid common mistakes, and maximize your tricep growth.

How to Perform

Attach a rope or straight bar to the cable pulley and position it at roughly chest or waist height.
Turn your body away from the machine and grasp the attachment with both hands, lifting it over your head.
Step forward into a staggered stance to create tension on the cable and lean your torso slightly forward while maintaining a flat back.
Lower the weight slowly by bending your elbows until your forearms are just past parallel with the floor.
Extend your arms fully by contracting your triceps, moving only your forearms while keeping your upper arms stationary next to your ears.
Pause for a second at the point of peak contraction before slowly returning to the starting position.

Common Mistakes

Flaring the elbows out wide which shifts tension to the shoulders
Using momentum or swinging the torso to move the weight
Shortening the range of motion by not allowing a full stretch at the bottom
Arching the lower back excessively during the lift

Muscles Worked

Primary movers

Triceps

Stabilizers

Shoulders
Core
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms