Overhead Cable Triceps Extension
The overhead cable triceps extension presses a rope or bar from behind the head to full lockout while facing away from the stack, loading the triceps' long head in its most stretched position. It is the stretch-focused counterpart to pushdowns — and the pairing most complete arm programs use. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 6–8 | 2 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 3 × 18–25 | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-friendly on a cable — the stack's smooth resistance makes the stretch position safe to learn.
Proper form — 5 cues
- Set the pulley low-to-mid, face away, and step forward into a split stance.
- Start with hands behind the head, elbows bent deep and pointing forward.
- Keep the upper arms frozen beside the ears — only the forearms travel.
- Extend to a full lockout, splitting a rope's ends at the finish.
- Return slowly into the deep stretch, resisting the stack the whole way back.
Breathing: Exhale pressing to lockout, inhale as the hands travel back into the stretch.
The 3 mistakes Maddy corrects most
How to program overhead cable triceps extension
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength — beginner | 3 | 8, moderate stack | 2-0-1-0 | 2 min | 7 |
| Strength — standard | 4 | 6-8 | 2-1-1-0 | 2 min | 8 |
| Strength — advanced | 4 | 6, 2 s stretch-position pause | 2-2-1-0 | 2 min | 8-9 |
| Hypertrophy — beginner | 3 | 10-12 | 2-0-1-0 | 90 s | 7 |
| Hypertrophy — standard | 3-4 | 9-12 | 3-0-1-0 | 60-90 s | 8 |
| Hypertrophy — advanced | 4 | 10-12 with 3 s eccentric into deep stretch | 3-1-1-0 | 60-90 s | 8-9 |
| Endurance — beginner | 3 | 15-18 light | smooth continuous | 60 s | 6-7 |
| Endurance — standard | 3 | 18-25 light | smooth continuous | 45-60 s | 7-8 |
| Endurance — advanced | 3 | 25, constant tension, no lockout rest | smooth continuous | 45 s | 8 |
| Beginner on-ramp — week 1-2 | 2 | 12 with the lightest stack, learn the hinge-forward setup | slow, elbows fixed by the ears | 90 s | 5 |
| Beginner on-ramp — week 3-4 | 3 | 10-12, add one plate when all reps are strict | 2-0-1-0 | 60-90 s | 6 |
| Deload / technique | 2 | 10 at half stack, exaggerated stretch focus | 3-1-1-1 | 90 s | 5 |
Common questions
Overhead extensions vs pushdowns — which builds bigger triceps?
They divide the job. The overhead position stretches the long head — the triceps' largest portion — under load, something pushdowns cannot reach because the arm stays at the side. Pushdowns allow heavier, more stable work for the other heads. Programs that include both cover the whole muscle.
Why does this bother my elbows sometimes?
The deep-stretch position loads the triceps tendon at long length, which unconditioned elbows feel quickly. Warm up with a light set of fifteen, keep the tempo smooth rather than bouncy at the stretch, and progress the stack patiently. Persistent sharp elbow pain means back off and reassess.
Rope, straight bar, or single-arm handle?
The rope lets the hands split at lockout for the fullest contraction and the most natural wrist path — the default choice. A bar suits those who like a fixed grip and slightly heavier loads. Single-arm work is the audit tool: run it occasionally to expose and fix side-to-side gaps.
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