Overhead Tricep Extension (Cable)

The long head specialist — overhead position maximizes tricep long head activation for complete arm development and inner arm mass

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⚡ Quick Reference

Aspect	Details
Pattern	Overhead Elbow Extension (Isolation)
Primary Muscles	Triceps (especially long head)
Secondary Muscles	None (isolation movement)
Equipment	Cable Machine, Rope or Bar Attachment
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley to LOWEST position on cable tower
2. Attachment: Attach rope (recommended) or straight/EZ-bar
3. Position: Face AWAY from cable machine
4. Distance: Walk 2-3 feet forward from machine
5. Stance:
   • Split stance (one foot forward, one back)
   • Front foot flat on floor
   • Back foot on ball/toes for stability
   • Hip-width apart
6. Grip: Grasp rope ends with neutral grip (palms facing)
7. Arm position:
   • Bring arms fully overhead
   • Elbows pointing forward, close to ears
   • Start with elbows bent, rope behind/above head
8. Body position:
   • Slight forward lean (10-15°) away from machine
   • Core braced intensely
   • Chest up, shoulders back
   • No excessive lower back arch

Equipment Setup

Equipment	Setting	Notes
Pulley position	Lowest setting	Bottom of cable tower
Attachment	Rope (first choice) or bar	Rope allows most natural movement
Weight	Start light (15-30 lbs)	Overhead is harder than it looks!
Distance from machine	2-3 feet forward	Maintain tension throughout ROM

Setup Cue

"Low pulley, rope attached, face away, step forward, arms overhead, elbows by ears — you should feel the cable pulling you backward slightly"

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🔄 Execution

The Movement

🟢 Starting Position

What's happening: Arms overhead, elbows bent, maximum tricep long head stretch

1. Arms overhead, upper arms vertical and close to ears
2. Elbows bent 90-110°, pointing straight forward
3. Rope ends behind or just above head
4. Split stance stable, slight forward lean
5. Core maximally braced
6. Breathing: Deep breath, brace core hard

Cue: "Feel the stretch deep in your triceps, especially inner/lower arm"

⬆️ Extending Overhead

What's happening: Powerful extension to complete lockout

1. Drive rope overhead by extending elbows
2. Upper arms stay stationary — pinned by ears
3. Only forearms move
4. Extend until arms fully locked out above head
5. Elbows stay pointing forward (don't flare out)
6. Breathing: Forceful exhale as you extend

Tempo: 1-2 seconds

Feel: Intense tricep contraction, especially long head

🔝 Full Extension

What's happening: Peak contraction, complete lockout

1. Arms fully extended overhead
2. Elbows completely locked
3. Squeeze triceps hard at top
4. Hold 1 second
5. Breathing: Brief hold

Cue: "Lock it out — squeeze those triceps"

⬇️ Controlled Lowering

What's happening: Fighting weight to stretched position

1. Control rope back down behind head slowly
2. Upper arms stay by ears — don't move forward/back
3. Lower until deep stretch (90-110° elbow flexion)
4. Feel maximum long head stretch at bottom
5. Breathing: Controlled inhale

Tempo: 2-3 seconds minimum

Feel: Eccentric tension, triceps stretching under load

Key Cues

Primary Cues

• "Upper arms glued by your ears"
• "Elbows point forward, not out to sides"
• "Drive straight up to ceiling"
• "Feel the deep stretch at bottom"
• "Core braced like taking a punch"

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Long Head	Elbow + shoulder extension	██████████ 95%
Triceps Lateral Head	Elbow extension	████████░░ 80%
Triceps Medial Head	Elbow extension, lockout	███████░░░ 75%

Why Overhead Maximizes Long Head

The triceps long head crosses BOTH the elbow and shoulder joints. Overhead position puts the shoulder in flexion, maximally pre-stretching the long head. This creates 25-40% more long head activation compared to arms-at-side exercises like pushdowns.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Upper arms drift outward from ears	Loses long head emphasis	Keep elbows narrow, by ears
Upper arms moving	Elbows shift forward/back	Becomes shoulder exercise	Lock upper arm position
Excessive back arch	Hyperextending lower back	Injury risk	Brace core, slight forward lean
Partial ROM	Not getting full stretch	Missing long head stimulus	Lower to 90-110° flexion
Weight slamming down	Losing eccentric control	No benefit, injury risk	2-3 second lowering

Most Common Error

Elbows flaring out to the sides — when upper arms drift away from ears, you lose the long head emphasis that makes this exercise special. Keep elbows narrow and pointed forward.

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🔀 Variations

By Attachment

Attachment	Wrist Comfort	ROM	Best For
Rope	Highest	Maximum	Most people (recommended)
EZ-Bar	Good	Good	Wrist comfort + stability
Straight Bar	Moderate	Good	Those who prefer bars

By Position

Position	Stability	Lower Back Stress	Best For
Split Stance	Highest	Low	Most people
Kneeling	High	None	Lower back issues
Single-Arm	Challenging	Moderate	Fix imbalances

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load
Hypertrophy	3-4	10-15	60-90s	Moderate
Endurance	2-3	15-20+	45-60s	Light-Moderate
Pump	2-3	20-30	30-45s	Light

Load Expectations

Overhead extensions use 30-50% LESS weight than pushdowns. If you pushdown 60 lbs, expect 30-40 lbs overhead. This is normal due to overhead mechanics and longer ROM.

Workout Placement

Program	When	Example
Push Day	After compounds & pushdowns	Bench → OHP → Pushdowns → Overhead Extension
Arm Day	Second or third tricep move	Dips → Pushdowns → Overhead Extension

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🔄 Alternatives & Progressions

Regressions (Easier)

Exercise	When to Use
Rope Pushdown	Learn tricep work without overhead complexity
Light Overhead Extension	Master movement pattern

Progressions (Harder)

Exercise	When Ready
Overhead Dumbbell Extension	Want free weight version
Overhead Barbell Extension	Want maximum loading

Alternatives

Exercise	Key Difference
Overhead Dumbbell Extension	Free weight, can do anywhere
Skull Crusher	Lying position, similar long head stretch

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Moderate	Reduce ROM, work pain-free range
Lower back issues	Moderate	Use kneeling variation
Elbow tendinitis	High	Reduce weight 50% or rest

Stop Immediately If

• Sharp elbow or shoulder pain
• Lower back pain
• Inability to maintain upper arm position
• Shoulder pinching sensation

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🦴 Joints Involved

Joint	Action	Stress Level
Elbow	Extension/Flexion	🟡 Moderate
Shoulder	Stabilization overhead	🟡 Moderate
Wrist	Stability	🟢 Low

Mobility Requirements

Joint	Minimum ROM	If Limited
Shoulder	Comfortable overhead position	Reduce ROM, improve mobility
Elbow	Full extension to 90° flexion	Should be fine for most

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❓ Common Questions

Why overhead instead of pushdowns?

Overhead position maximally stretches the tricep long head, which crosses both the elbow and shoulder. This creates 25-40% more long head activation than arms-at-side exercises. For complete tricep development, you need both overhead work (long head) and pushdowns (lateral head).

How much weight should I use?

Expect to use 30-50% LESS than pushdowns. If you pushdown 60 lbs, start with 30-40 lbs overhead. This is completely normal due to mechanical disadvantage and longer ROM. Focus on form and stretch, not ego.

My shoulders hurt — what should I do?

First, check that elbows aren't flaring out. If shoulders still hurt, you may have limited overhead mobility. Options: (1) Reduce ROM to pain-free range, (2) Improve shoulder mobility separately, (3) Switch to pushdowns instead.

Should elbows stay completely still?

Yes — upper arms should remain stationary by your ears. Only forearms move. If upper arms shift, you're using shoulders and losing tricep isolation.

Rope or bar attachment?

Rope is recommended for most people — it's more comfortable on wrists, allows natural movement path, and provides maximum ROM. EZ-bar is good middle ground. Straight bar can be uncomfortable overhead.

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📚 Sources

Biomechanics & Muscle Activation:

• Boeckh-Behrens & Beier (2001) — Fitness Strength Training — Tier B
• EMG studies on tricep head activation patterns — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• Renaissance Periodization (Dr. Mike Israetel) — Tier B
• NSCA Essentials of Strength Training — Tier A

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For Mo

When to recommend:

• User wants complete tricep development (especially inner/long head)
• User already doing pushdowns, needs complementary exercise
• User wants arm mass, especially from behind
• User has good shoulder mobility

Who should NOT do:

• Acute shoulder injury or impingement (try pushdowns instead)
• Severe lower back issues (kneeling variation may work)
• Limited shoulder mobility (work on mobility first, use pushdowns meanwhile)
• Acute elbow tendinitis (rest needed)

Key coaching cues:

1. "Upper arms stay glued by your ears — don't let them move"
2. "Elbows point forward, not out to the sides"
3. "Feel that deep stretch at the bottom — that's your long head working"
4. "Core braced hard to protect your lower back"

Common issues:

• "I don't feel it" → Check elbow position (likely flaring out or moving)
• "My shoulders hurt" → Reduce ROM or improve mobility; may need different exercise
• "Lower back hurts" → Not bracing core; try kneeling variation
• "I can't use much weight" → Normal! Should be 30-50% less than pushdowns

Programming:

• Pair with: Pushdowns (different tricep angle), bicep curls
• Frequency: 1-2x per week for long head emphasis
• Volume: 3-4 sets, 8-12 total weekly sets of overhead work
• After: Compounds and pushdowns (this is a finisher)

Why it's essential:

• Only way to maximally develop long head
• Pushdowns alone create imbalanced tricep development
• Creates thickness/mass on inner arm
• Completes the "horseshoe" tricep look

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Last updated: December 2024