Home / Exercises / Cable High Pulley Overhead Tricep Extension
Cable High Pulley Overhead Tricep Extension animation

How to do the Cable High Pulley Overhead Tricep Extension

TricepsCableBeginner

The cable high pulley overhead tricep extension keeps constant tension on the long head of your triceps throughout the entire range of motion, making it one of the most effective cable movements for building real arm mass. Master this exercise and you will develop the kind of thick, well-defined triceps that show from every angle.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Stand facing away from the high pulley cable, grip the rope attachment with both hands behind your head, and hinge slightly forward at the hips for stability.
  2. Lock your upper arms alongside your head, keeping elbows pointed forward and close together throughout the entire movement.
  3. Extend your forearms forward and downward until your arms are fully straightened, squeezing the triceps hard at the end position.
  4. Slowly return the rope back overhead under control, feeling a deep stretch in the triceps before initiating the next rep.

Common mistakes

  • Letting the elbows flare wide during the press, which shifts stress off the triceps and onto the shoulders. Keep elbows tracked forward and tight throughout.
  • Using momentum by rocking the torso to complete reps, which robs the triceps of tension. Brace your core, hinge forward slightly, and move only at the elbow joint.
  • Cutting the range of motion short at both ends, missing the stretch and the peak contraction. Reach full extension and allow a complete overhead stretch on every rep.

Pro tip — At the fully extended position, actively pronate your wrists slightly outward as you push the rope ends apart, this final spreading motion maximizes triceps activation and turns every lockout into a focused squeeze.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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