Arms · Triceps extension
Leaning Overhead Triceps Extension
The Leaning Overhead Triceps Extension mainly trains your triceps. Also working: abs.
One cable
Standing, light pull
How to do it
- Back to the machine, bring the attachment over your head, long split stance
- Hinge forward at the hips, elbows beside your ears
- Extend your arms forward: only your forearms move
- Return slowly until your hands are behind your head
Coach’s tip
From the top, the cable already starts at the right height: no fiddling to get the rope behind your head. Your front leg takes your weight; the further you lean forward, the more stable you are against the pull.
Noticeably loads the elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the top
Grip
Rope or bar
Load
One cable
You need
one of: Triceps rope, EZ bar, Short straight bar
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Leaning Overhead Triceps Extension work?
Mainly the triceps. The abs help.
How do I set up the cable machine for the Leaning Overhead Triceps Extension?
Pulley: Pulley at the top. Grip: Rope or bar.
What can I do instead of the Leaning Overhead Triceps Extension?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Bar Triceps Pushdown. In DCFT you swap with one tap.
DCFT
The Leaning Overhead Triceps Extension in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.