Upper Arms Exercise · Cable

Expand

Cable High Pulley Overhead Tricep Extension

Positioning the cable overhead changes the resistance curve on a triceps extension so the muscle is under the most tension when the arm is fully bent, the opposite of what a pushdown provides. That makes it a useful pairing with pushdowns to hit the triceps' long head, which responds best to work in a stretched position. Keeping the elbows pointed forward and still is what keeps the shoulders from sneaking into the movement.

Go to the movement steps

Category

Upper Arms

Equipment

Cable

Target

Triceps

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable High Pulley Overhead Tricep Extension

1. Attach a rope to a high pulley and stand facing away from the machine.
2. Grip the rope with both hands and extend your arms overhead.
3. Keep your elbows close to your head and your upper arms stationary.
4. Slowly lower the rope behind your head by bending your elbows.
5. Pause briefly, then extend your arms back to the starting position.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable High Pulley Overhead Tricep Extension mainly targets your Triceps, with your Shoulders helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Body-Up Body Weight · Triceps Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

FAQ

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

The Cable High Pulley Overhead Tricep Extension mainly works your triceps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable High Pulley Overhead Tricep Extension?

You do the Cable High Pulley Overhead Tricep Extension with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable High Pulley Overhead Tricep Extension?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable High Pulley Overhead Tricep Extension?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable High Pulley Overhead Tricep Extension?

The Body-Up trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.