Cable Overhead Extension
Muscles worked: Triceps.
How to do it
- Attach a rope to the bottom pulley of the pulley machine.
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other).
- Slowly lower the rope behind your head as you hold the upper arms stationary.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Face away, rope behind the head
- Deep stretch, extend to lockout
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the cable overhead extension properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.