Cable Seated High Pulley Overhead Tricep Extension
Target and sculpt your triceps with the Cable Seated High Pulley Overhead Tricep Extension.
Description
This exercise targets the tricep muscles, performed by pulling the cable down using an overhead grip while seated.
How to Do Cable Seated High Pulley Overhead Tricep Extension
- 1Setup
Position a flat bench facing a high pulley cable machine and attach a rope or straight bar attachment to the cable.
- 2Setup
Sit on the bench with your back straight and feet flat on the floor for stability. Grasp the attachment with an overhand grip, hands close together for a rope or shoulder-width for a bar.
- 3
Lift the attachment overhead, fully extending your arms so your upper arms are close to your head and elbows point forward. This is your starting position.
- 4
Keeping your upper arms stationary and close to your head, slowly lower the attachment behind your head by flexing your elbows until your forearms are parallel to the floor. Inhale during this phase.
- 5
Forcefully extend your elbows, contracting your triceps to push the attachment back to the starting overhead position. Exhale as you extend, squeezing your triceps at the top.
Tips
- Maintain a stable torso throughout the movement, engaging your core to prevent any swaying or rocking, which ensures maximum triceps isolation.
- Keep your elbows tucked in and pointing directly forward; avoid letting them flare out to the sides, as this reduces triceps activation.
- Control the eccentric (lowering) phase by taking 2-3 seconds to bring the weight behind your head, enhancing muscle tension and growth.
- For a deeper triceps contraction, especially with a rope attachment, slightly twist your wrists outwards at the bottom of the movement.
Common Mistakes
- ×Flaring elbows out reduces triceps engagement; keep your elbows tucked in and pointed forward throughout the entire movement.
- ×Using momentum to lift the weight shifts tension away from the triceps; instead, lower the weight and focus on a slow, controlled extension.
- ×Not fully extending the elbows at the top misses a full triceps contraction; ensure a complete lockout to maximize muscle activation.
Variations
Cable Rope High Pulley Overhead Tricep Extension
Sculpt and strengthen your triceps with the Cable Rope 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 One Arm High Pulley Overhead Tricep Extension
Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.
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.
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