Cable Overhead Tricep Extension
Triceps extension facing away from the cable with a rope, with the long head stretched.
- Primary muscleTriceps
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Triceps
- Cable machine
How to do the Cable Overhead Tricep Extension
4 steps, in the order you do them.
- Attach the rope, stand with your back to the cable, and bring your hands behind your head with your elbows pointing forward.
- Take a step forward, with one foot ahead and your torso slightly leaning forward.
- Extend your elbows until your arms are straight out in front and up.
- Return in a controlled way until you feel the stretch in your triceps.
Muscles worked
Common Cable Overhead Tricep Extension mistakes
What goes wrong most often when you do the Cable Overhead Tricep Extension, and how to fix it.
The elbows drop and point toward the floor as you extend.
Keep your elbows high, next to your head and pointing forward, for the whole set.
The torso leans far forward and the movement turns into a shoulder push.
Lean your torso only slightly and keep your upper arms still; let your forearms do the work.
The rope doesn't spread at the end and the triceps never fully contract.
Spread the ends of the rope as you straighten your arms, and return until your hands are behind your head.
Alternatives to the Cable Overhead Tricep Extension
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 5 of the 36 routines.
- Experienced3 × 10–12
- Rest1:15 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 10–15 | 1:30 |
| Arm specialization | Intermediate and advanced | 3 × 10–12 | 1:15 |
| PPL 6 days high volume | Advanced | 3 × 10–15 | 1:30 |
| Body part split 5 days | Advanced | 3 × 10–12 | 1:15 |
| Arnold split 6 days | Advanced | 3 × 10–12 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Overhead Tricep Extension
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More triceps exercises
Dumbbell KickbackTriceps · Dumbbells and bench
Tricep PushdownTriceps · Cable machine
Dumbbell Tricep ExtensionTriceps · Dumbbells and bench
Machine Tricep DipTriceps · Machine and bodyweight
Frequently asked questions
What muscles does the Cable Overhead Tricep Extension work?
The Cable Overhead Tricep Extension works mainly the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Cable Overhead Tricep Extension?
It appears in 5 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, Arm specialization, and PPL 6 days high volume.