At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow extension |
| Primary muscle | Triceps |
| Also works | Front Deltoids |
The movement, step by step.
- Attach a rope to a low pulley, take the ends, and turn away carefully. Bring the hands overhead and step into a stable split stance.
- Set upper arms near the ears in a comfortable angle, with elbows bent and ribs over the pelvis.
- Straighten the elbows to move the hands upward and slightly forward, keeping the upper arms mostly still.
- Bend the elbows slowly to return the hands behind the head without losing your trunk position.
Technique cues
- Use an overhead angle your shoulders tolerate.
- Brace before extending the elbows.
- Keep the lowering phase slow and controlled.
Common mistakes
- Arching the lower back to increase the range.
- Letting the elbows spread suddenly as the load becomes difficult.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Triceps Overhead Extension With Rope | Exercise Demo — OriGym.
- How to do a Cable Triceps Extension with Shoulder Flexed — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Overhead Triceps Extension, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.