Cable Overhead Tricep Extension Straight Bar
Target your triceps with the Cable Overhead Tricep Extension. This isolation exercise effectively builds strength and definition in your upper arms using
Description
This exercise targets the triceps by extending the arms overhead while holding a straight bar attached to a cable pulley.
How to Do Cable Overhead Tricep Extension Straight Bar
- 1Setup
Adjust the cable pulley to its lowest position and attach a straight bar. Stand facing away from the cable machine.
- 2Setup
Grip the straight bar with an overhand grip, hands about shoulder-width apart. Step forward a few feet to create tension in the cable.
- 3Setup
Bring the bar overhead with your arms fully extended, so your biceps are near your ears and elbows point forward. Maintain a slight bend in your elbows.
- 4
Keeping your upper arms stationary and elbows tucked, slowly lower the bar behind your head by flexing only your elbows. Inhale as you lower the weight.
- 5
Extend your forearms to push the bar back to the starting overhead position, squeezing your triceps at the top. Exhale as you extend.
- 6
Control the movement throughout, ensuring your torso remains stable and you avoid any swinging or momentum from your shoulders.
Tips
- Maintain a slight bend in your elbows at the top of the movement to keep continuous tension on the triceps and protect the joint.
- Focus on keeping your elbows relatively fixed and pointing forward throughout the entire range of motion, preventing them from flaring out to the sides.
- Engage your core to stabilize your torso and prevent your lower back from arching excessively as you extend the weight overhead.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and promote growth.
Common Mistakes
- ×Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward.
- ×Using too much momentum from the shoulders or back takes tension off the triceps; use a lighter weight and focus on strict elbow extension.
- ×Not achieving full range of motion limits muscle development; ensure you fully extend your arms at the top and allow the bar to go behind your head at the bottom.
Variations
Cable Seated High Pulley Overhead Tricep Extension
Target and sculpt your triceps with the Cable Seated High Pulley Overhead Tricep Extension.
Cable Rope Incline Tricep Extension
Strengthen and define your triceps with the Cable Rope Incline Tricep Extension. This isolation exercise effectively targets all three heads for powerful
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
Cable Overhead Single Arm Triceps Extension (rope attachment)
Sculpt and strengthen your triceps with the single-arm overhead cable extension. Isolate muscle for definition and power.
Related Exercises
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Cable Seated Overhead Curl (SZ Bar)
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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