Cable Overhead Triceps Extension
How to do it
Starting position
- Attach the rope to the bottom of the cable machine
- Stand facing away from the machine and grab the rope with both hands
- Step one foot forward to support your body
- Fully extend your arms overhead to get ready
Movement
- Maintain your elbow angle and lower the rope behind your head
- Maintain tension in your triceps and extend your arms upward again
- Keep your elbows tucked in throughout the movement so they do not flare out
Breathing
Inhale as you lower the rope, and exhale as you extend your arms
Trainer tips
- Face away from the cable and lean your upper body forward
- Keep your elbows pinned next to your head
- Feel your triceps stretch as you lower
- Spread the rope and extend at the end
Cautions
- If your lower back arches excessively, it can cause pain, so brace your abs
- To avoid straining your elbow joints, move slowly without momentum
- Constantly moving the elbow position
- Using lower back momentum to lift the weight
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
33 similar exercises
Representative exercise: Cable Overhead Triceps Extension
- Cable kickback II
- Cable Triceps Pushdown (V Bar)
- Cable Triceps Pushdown (SZ Bar)
- Cable Overhead Tricep Extension SZ Bar
- Cable Triceps Pushdown (V bar attachment)
- Cable Standing Neutral Grip Overhead Triceps Extension
- Cable Concentration Triceps Extension (on Knee)
- Cable Reverse Grip Triceps Pushdown (SZ Bar)
- Cable Overhead Triceps Extension Straight Bar (Demo 2)
- Cable Overhead Single Arm Triceps Extension (rope attachment)
- Band Overhead Triceps Extension (VERSION 2)
- Cable Bent Over Neutral Grip Kickback with Rope Attachment
- Cable Standing Single Arm Overhead Triceps Extension (VERSION 3)
- Band Overhead Single Arm Triceps Extension (VERSION 2)
- Bodyweight Overhead Triceps Extension
- Kettlebell Overhead Triceps Extension
- Cable Rear Drive
- Cable Neutral Grip Kickback
- Cable Standing Tate Press (V bar)
- Cable High Pulley Overhead Triceps Extension
- Cable Overhead Triceps Extension Straight Bar
- Cable Rope High Pulley Overhead Triceps Extension
- Cable High Pulley Straight Bar Overhead Triceps Extension
- Band Overhead Triceps Extension
- Band High Pulley Overhead Triceps Extension
- Cable Triceps Pushdown on Floor
- Cable One Arm Side Triceps Pushdown
- Cable Single Arm Triceps Pushdown (Rope Attachment)
- Cable Standing Single Arm Horizontal Triceps Extension
- Cable Standing One Arm Triceps Pushdown (Overhand Grip)
- Band Overhead Single Arm Triceps Extension
- Resistance Band Single Arm Overhead Triceps Extension
- Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Triceps Pushdown on FloorHarderCable Neutral Grip KickbackHarderDumbbell Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseDumbbell Seated Single Arm Overhead Triceps ExtensionSame muscle · different equipmentBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.