Cable Overhead Extension

STRENGTHINTERMEDIATECableForce: PushType: Isolation

Preparation: setup of the cable overhead extension

1
Attach a rope handle to a low cable pulley and stand facing away from the machine.
2
Grip the rope with both hands and step forward to create tension, holding the rope behind your head.
3
Lean slightly forward with one foot in front for stability, keeping your upper arms close to your ears.
4
Extend your elbows to press the rope forward and overhead until your arms are fully straightened.
5
Squeeze the triceps at full extension, then slowly bend your elbows to return the rope behind your head.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 10-12 reps	Hypertrophy, moderate loading
Advanced	4 sets of 8-10 reps	Strength, high intensity/volume

Triceps

Shoulders

Constant cable tension maximizes the long head stretch of the triceps throughout the movement
Provides consistent resistance at every point in the range of motion unlike free weights
The overhead position uniquely challenges and develops the often-neglected long head

Keep your elbows as close to your head as possible throughout the entire movement
Step further from the machine to increase the stretch at the bottom position
Spread the rope apart at the top of each rep for enhanced triceps contraction