Barbell Lying Carter-Extension
Triceps·Flat Bench·Intermediate
Cable Overhead Extension
The cable overhead extension is a triceps isolation exercise performed with a cable machine and a rope attachment. Pressing the weight overhead emphasizes the long head of the triceps, making it excellent for overall arm development.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Cable Overhead Extension
- 01
Attach a rope to a low or high pulley on a cable machine.
- 02
Stand facing away from the machine with the rope held overhead and elbows bent beside your ears.
- 03
Keep your core engaged and torso upright with a slight forward lean.
- 04
Extend your elbows to press the rope up and forward until your arms are fully straight.
- 05
Pause briefly at the top, squeezing the triceps.
- 06
Lower the rope under control by bending your elbows back to the starting position.
- 07
Repeat for the desired number of repetitions.
Performance tips
Cues that matter
- Keep your elbows close to your head rather than flaring them outward.
- Move only at the elbow joint — keep upper arms stationary.
- Control the eccentric portion for maximum triceps engagement.
Common questions
Frequently asked
What muscles does the Cable Overhead Extension work?
The Cable Overhead Extension primarily targets the Triceps.
Is the Cable Overhead Extension a compound or isolation exercise?
The Cable Overhead Extension is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Cable Overhead Extension?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Overhead Extension?
The Cable Overhead Extension is rated as beginner difficulty. It is suitable for those new to resistance training.
