- EquipmentCable
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
Attach a rope to a cable. Face away from the machine with the rope held behind your head, elbows bent and pointing forward, in a split stance.
First cueKeep the elbows pointing forward.
How to do the Overhead Cable Extension
Set up. Attach a rope to a cable. Face away from the machine with the rope held behind your head, elbows bent and pointing forward, in a split stance.
- Straighten your arms to extend the rope forward and up.
- Squeeze the triceps at the end.
- Bend the elbows to return under control.
Form cues
- Keep the elbows pointing forward.
- Keep the ribs down.
- Feel the stretch behind the arm.
Common mistakes
- Letting the elbows flare wide.
- Arching the lower back.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Overhead Cable Extension, from the same catalog the StatBlockFit app logs.
- Cable Hammer Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Machine Chest Press Same push session: it trains the chest.
- Machine Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Overhead Cable Extension first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Overhead Cable Extension 3 × 10 to 20 reps
- Cable Hammer Curl 3 × 10 to 20 reps
- Machine Chest Press 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Overhead Extension
Dumbbell
Gym or cable swap
Machine Triceps Extension
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Triceps Pushdown.
Other variations of the Triceps Pushdown: Dumbbell Overhead Extension, Machine Triceps Extension, Single-Arm Cable Pushdown and Cable Kickback.
Do before it: Shoulder Dislocate (shoulder range) and Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Overhead Cable Extension is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Overhead Cable Extension?
Set up: Attach a rope to a cable. Face away from the machine with the rope held behind your head, elbows bent and pointing forward, in a split stance. Steps: 1. Straighten your arms to extend the rope forward and up. 2. Squeeze the triceps at the end. 3. Bend the elbows to return under control. Form cues: Keep the elbows pointing forward. Keep the ribs down. Feel the stretch behind the arm. Common mistakes: Letting the elbows flare wide. Arching the lower back.
What muscles does the Overhead Cable Extension work?
It trains the triceps; the catalog names no other muscle it works on the way.
What can I do instead of the Overhead Cable Extension?
At home: Dumbbell Overhead Extension. In a gym: Machine Triceps Extension. Each trains the same main muscle.
What should I pair the Overhead Cable Extension with?
Good partners in the same workout are Cable Hammer Curl, Machine Chest Press and Machine Shoulder Press.
How heavy should the Overhead Cable Extension be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.