Overhead Triceps Extension (Cable)
Complete guide to Overhead Triceps Extension (Cable). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Overhead Triceps Extension (Cable)
Attach a rope handle to the high pulley of a cable machine and grab both ends.
Turn away from the machine and hold the rope behind your head with your elbows bent.
Engage your abs and take a breath.
Extend your forearms forward by straightening your elbows, squeezing your triceps at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |