Overhead Extension
Triceps • Gym • Intermediate
- Muscle Group: Triceps
- Training Type: Isolation
- Equipment: Cable Machine
- Difficulty: Intermediate
Exercise Overview
The overhead extension is an isolation exercise that targets the long head of the triceps by placing the arms overhead. Using a cable machine provides constant tension through the full range of motion, making this exercise highly effective for building triceps size, strength, and definition with controlled movement.
How To Do It
1. Setup
Attach a rope or handle to a low pulley cable machine. Face away from the machine and bring the attachment overhead with elbows bent.
2. Starting Position
Keep elbows close to your head, upper arms pointing upward, core engaged, and chest tall.
3. Execution
Extend your arms by straightening the elbows until your arms are fully extended overhead. Squeeze the triceps at the top.
4. Return
Slowly bend your elbows to return to the starting position under control, maintaining tension on the cable.