Cable Seated High Pulley Overhead Tricep Extension

Muscles worked

Setup

1. Position a flat bench a few feet in front of a cable machine, facing away from the weight stack.
2. Set the pulley to a high position and attach a rope or straight bar.
3. Sit on the edge of the bench with your feet planted firmly on the floor for stability.
4. Grasp the attachment behind your head with both hands, elbows bent and pointing forward toward the ceiling.

How to do it

1. Exhale as you extend your arms upward and slightly forward by straightening your elbows until they are fully locked out.
2. Squeeze your triceps at the peak of the movement, ensuring your upper arms remain stationary.
3. Inhale as you slowly lower the weight back to the starting position behind your head using a controlled 3-second tempo.
4. Lower the weight until you feel a deep stretch in the triceps before beginning the next repetition.

Form checklist

• Keep your elbows tucked in close to your ears; do not let them flare outward.
• Maintain a neutral spine and avoid arching your lower back as you extend.
• Ensure only your forearms move; your upper arms should remain fixed in place.
• Keep your head in a neutral position, looking forward rather than down at the floor.

Pro tips

• If using a rope attachment, pull the ends apart at the top of the movement to maximize the peak contraction of the lateral head.
• Focus on the mind-muscle connection during the eccentric (lowering) phase to maximize micro-tears in the long head of the triceps.

Make it harder

• Add a 2-second pause at the bottom of the movement to emphasize the loaded stretch.
• Perform a 'dead-stop' at the bottom of each rep to eliminate momentum and force more fiber recruitment.

Frequently asked

What muscles does the cable seated high pulley overhead tricep extension work?

The cable seated high pulley overhead tricep extension primarily targets the triceps, and also works the abs, deltoids, and forearms as secondary muscles.

What equipment do you need for the cable seated high pulley overhead tricep extension?

The cable seated high pulley overhead tricep extension uses cable.

Is the cable seated high pulley overhead tricep extension good for beginners?

The cable seated 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.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps