Cable High Pulley Overhead Tricep Extension
Sculpt strong triceps with the Cable High Pulley Overhead Tricep Extension. Extend your arms overhead to isolate and build impressive upper arm definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable High Pulley Overhead Tricep Extension
Cable Rope High Pulley Overhead Tricep Extension
Upper Arms · Triceps Brachii · Cable
Cable Overhead Triceps Extension (rope attachment)
Upper Arms · Triceps Brachii · Cable
Cable One Arm High Pulley Overhead Tricep Extension
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
This exercise involves pulling a high pulley cable extension down behind the head, targeting the triceps muscle.
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How to do Cable High Pulley Overhead Tricep Extension
- 01Setup
Attach a rope attachment to a high pulley cable machine. Stand facing away from the machine, taking a step or two forward to ensure proper clearance during the movement.
- 02Setup
Grasp the rope with a neutral grip (palms facing each other), hands close together. Elevate your arms overhead, fully extending them with a slight bend in the elbows.
- 03
Brace your core and keep your elbows tucked close to your head. Inhale, then slowly lower the rope behind your head by flexing your elbows, ensuring your upper arms remain stationary.
- 04
Feel a deep stretch in your triceps at the bottom of the movement. Exhale as you extend your elbows, contracting your triceps to return the rope to the starting overhead position.
- 05
Fully extend your elbows at the top without locking them out, squeezing the triceps for a peak contraction before initiating the next repetition.
Tips
- Maintain a stable torso throughout the movement; avoid leaning forward or backward to prevent momentum from assisting the lift and reduce strain on your lower back.
- Keep your elbows pointing forward and close to your head to maximize triceps isolation and minimize unwanted shoulder involvement.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to fully engage the triceps and enhance muscle growth, rather than letting the weight drop.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointed forward throughout the exercise to maintain tension on the target muscle.
- Using too much weight leads to an incomplete range of motion or reliance on momentum; select a weight that allows for full elbow extension and controlled movement without compromising form.
- Letting your upper arms move during the exercise shifts tension away from the triceps; ensure your upper arms remain stationary, moving only at the elbow joint to isolate the triceps.
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Get Ellim — FreeQuestions
What muscles does Cable High Pulley Overhead Tricep Extension work?
Cable High Pulley Overhead Tricep Extension primarily targets Triceps Brachii.
Is Cable High Pulley Overhead Tricep Extension good for beginners?
Cable High Pulley Overhead Tricep Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable High Pulley Overhead Tricep Extension?
You need Cable to perform Cable High Pulley Overhead Tricep Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable High Pulley Overhead Tricep Extension?
Maintain a stable torso throughout the movement; avoid leaning forward or backward to prevent momentum from assisting the lift and reduce strain on your lower back. Keep your elbows pointing forward and close to your head to maximize triceps isolation and minimize unwanted shoulder involvement. Control both the eccentric (lowering) and concentric (lifting) phases of the movement to fully engage the triceps and enhance muscle growth, rather than letting the weight drop.
What are common mistakes when doing Cable High Pulley Overhead Tricep Extension?
Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointed forward throughout the exercise to maintain tension on the target muscle. Using too much weight leads to an incomplete range of motion or reliance on momentum; select a weight that allows for full elbow extension and controlled movement without compromising form. Letting your upper arms move during the exercise shifts tension away from the triceps; ensure your upper arms remain stationary, moving only at the elbow joint to isolate the triceps.
Related exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown (with rope attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Tricep Pushdown
Upper Arms · Triceps Brachii · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store