Cable Straight Bar Overhead Tricep Extension

How to Perform the Cable Straight Bar Overhead Tricep Extension

1. Set a cable pulley to the lowest position and attach a straight bar. Grasp the bar with an overhand grip, hands about shoulder-width apart.
2. Turn away from the machine and step forward one or two steps, staggering your stance for stability.
3. Press the bar overhead so your arms are fully extended, with your upper arms close to your ears. This is your starting position.
4. Keeping your upper arms stationary, slowly bend your elbows to lower the bar behind your head until you feel a deep stretch in your triceps.
5. Pause briefly at the bottom, then extend your elbows to press the bar back overhead, squeezing your triceps at the top.
6. Maintain a tight core and avoid arching your lower back throughout the movement. Repeat for the prescribed reps.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Emphasizes the long head of the triceps, which is the largest of the three tricep heads and contributes most to arm size.
• ✓The overhead position provides a greater stretch on the triceps compared to pushdown variations.
• ✓Cable tension provides a smooth, constant resistance throughout the entire range of motion.

Pro Tips

• ●Lean your torso slightly forward at the hips to increase the stretch on the triceps long head.
• ●Focus on a full range of motion, lowering the bar until your forearms are at least parallel to the floor behind your head.
• ●Keep your upper arms fixed in position throughout the set to ensure the triceps do all the work.

Variations

Recommended Sets & Reps