Cable overhead triceps extension: How to Do It, Muscles Worked

Step by step

Face away, hands behind head, elbows pointing up.
Straighten your arms up, keeping upper arms still.
Bend slowly back to a deep stretch.

What you should feel

A deep stretch and then a burn at the back of your arms. Your shoulders and lower back should not pinch or ache.

Common mistake

Flaring your elbows and arching your back; brace your abs and keep elbows close to your head.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Triceps

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Machine triceps extensionTriceps

Questions

What muscles does the cable overhead triceps extension work?

Cable overhead triceps extension mainly works your triceps.

Can I do the cable overhead triceps extension at home?

Not easily, it needs this: cables. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.

How many sets and reps of the cable overhead triceps extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Cable overhead triceps extension