Cable Overhead Triceps Extension

Stand with the cable behind you and bring the rope or handle overhead. Keep your elbows close to your ears and brace your core so your lower back doesn’t arch.

Bend your elbows and slowly lower the handle behind your head. Keep your upper arms in place and feel the back of your triceps stretch fully.

Extend your elbows and press the handle back overhead. Use the full range, from the triceps being stretched to reaching full extension.

The back of the triceps—the long head—should stretch deeply at the bottom and contract hard at the top. If your elbows flare out, you’ll lose long-head emphasis, so keep them close to your ears.

Leaning back or letting your elbows flare widely puts more stress on your lower back and shoulders than your triceps. Prioritize a braced core and consistent elbow width before adding weight.

Inhale as you lower the handle and exhale as you press it up. Bracing your core along with your breathing greatly reduces lower-back arching.

The key to an overhead extension is securing enough range for the triceps to stretch. Stagger your stance with one foot forward to steady your torso, and try taking at least 2 seconds to lower for a dramatically different long-head tension.