Arms
Overhead Cable Tricep Extension
A controlled cable variation designed to maximize the stretch on the long head of the triceps for superior arm growth.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.