Cable High Pulley Overhead Tricep Extension

Intermediate

Triceps

Cable

The point of Cable High Pulley Overhead Tricep Extension is lockout strength and arm thickness; unbroken cable tension is how it gets there.

How to do Cable High Pulley Overhead Tricep Extension

Attach a rope to a high pulley and stand facing away from the machine.
Grasp the rope with both hands and extend your arms overhead.
Keep your elbows close to your head and your upper arms stationary.
Slowly lower the rope behind your head by bending your elbows.
Pause for a moment, then extend your arms back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable High Pulley Overhead Tricep Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.

Common Cable High Pulley Overhead Tricep Extension Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Cable High Pulley Overhead Tricep Extension

Easier progression

Three Bench Dip

Harder progression

Ski Ergometer

Swap Cable High Pulley Overhead Tricep Extension For

Ez Barbell Decline Close Grip Face Press

Dumbbell Seated Kickback

Bodyweight Kneeling Triceps Extension

Cable High Pulley Overhead Tricep Extension — Frequently Asked Questions

How do you do the Cable High Pulley Overhead Tricep Extension?

Attach a rope to a high pulley and stand facing away from the machine. Grasp the rope with both hands and extend your arms overhead. Keep your elbows close to your head and your upper arms stationary. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable High Pulley Overhead Tricep Extension work?

The Cable High Pulley Overhead Tricep Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable High Pulley Overhead Tricep Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable High Pulley Overhead Tricep Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable High Pulley Overhead Tricep Extension?

Try the Ez Barbell Decline Close Grip Face Press, Dumbbell Seated Kickback or the Bodyweight Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.