Exercise guide
Cable High Pulley Overhead Tricep Extension
- Intermediate
- Compound
- Rep-based
- Back
- Upper arms
This isolation exercise emphasizes the long head of the triceps by placing the muscle in a fully stretched overhead position. The cable provides constant tension throughout the movement, leading to superior muscle fiber recruitment compared to dumbbells.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach the rope accessory.
- Grasp the rope with a neutral grip (palms facing each other) and turn your body away from the machine.
- Step forward into a staggered stance for balance and lean your torso slightly forward at the hips.
- Position your elbows high, pointing forward, with your hands behind your head and elbows tucked close to your ears.
How to do it
- Exhale as you extend your arms forward and slightly upward by straightening your elbows until they are fully locked out.
- Pull the ends of the rope apart at the peak of the contraction to maximize tricep engagement.
- Inhale as you slowly bend your elbows to return the rope behind your head, feeling a deep stretch in the triceps.
- Maintain a controlled 2-0-2 tempo, ensuring the upper arms remain stationary throughout the set.
Form checklist
- Keep your elbows tucked in toward your head; do not let them flare out to the sides.
- Maintain a neutral spine and engaged core to prevent your lower back from arching.
- Ensure only your forearms move; your upper arms should remain fixed in place.
- Avoid using momentum or swinging your torso to move the weight.
Pro tips
- Focus on the 'stretch' at the bottom of the movement to fully tax the long head of the triceps.
- Imagine pushing the rope toward the corner where the wall meets the ceiling to maintain the optimal line of pull.
Make it harder
- Incorporate a 2-second pause at the point of full extension to increase time under tension.
- Perform slow eccentrics by taking 4 seconds to return the weight to the starting position.
Frequently asked
- What muscles does the cable high pulley overhead tricep extension work?
- The cable high pulley overhead tricep extension primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the cable high pulley overhead tricep extension?
- The cable high pulley overhead tricep extension uses cable and rope.
- Is the cable high pulley overhead tricep extension good for beginners?
- The cable high pulley overhead tricep extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.