Arms · Triceps extension
Overhead Triceps Extension
The Overhead Triceps Extension mainly trains your triceps.
One cable
Triceps rope
Standing, light pull
How to do it
- Back to the machine, bring the rope behind your head
- Elbows point forward and up, and stay there
- Extend your arms overhead
- Lower slowly, far behind your head
Coach’s tip
The overhead stretch is especially good for building the long head of the triceps. A split stance gives you stability.
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 bottom
Grip
Rope
Load
One cable
You need
Triceps rope
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 Overhead Triceps Extension work?
Mainly the triceps.
How do I set up the cable machine for the Overhead Triceps Extension?
Pulley: Pulley at the bottom. Grip: Rope. You also need: Triceps rope.
What can I do instead of the Overhead Triceps Extension?
For the same movement: Rope Triceps Pushdown, Bar Triceps Pushdown and Cross-Cable Triceps Extension. In DCFT you swap with one tap.
DCFT
The 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.