FitCi
Cable Overhead Triceps Extension is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the pulley low, grip the rope, and turn your back to the machine.
- Raise your arms overhead and fix your elbows beside your ears.
- Lean slightly forward and keep your torso stable.
- Extend your forearms forward to open the rope overhead.
- Bend back under control and lower it behind your head.
Coaching tip
Fix your elbows at ear level; focus on the long head.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.