How to do the cable overhead triceps extension

Step by step

1. Set the pulley at mid-thigh height, attach a rope, and select the correct load.
2. Grab both ends of the rope with an overhand grip (palms facing your body).
3. In one motion, turn away from the machine and dip slightly to raise the rope over your shoulders, positioning it behind your head. Your elbows should be bent and to the sides of your head.
4. With your chest out, lean forward slightly, bring one foot forward for balance, and brace your abs.
5. Breathe in and extend your elbows, spreading the rope at the top. Exhale.
6. Slowly bend your elbows as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the cable overhead triceps extension

• 6-Week Bigger Arms3 × 12
• 6-Week Back Builder3 × 12
• Arnold Split3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.