SEQD EXERCISE GUIDE
How to do the
Overhead Cable Triceps Extension.
Overhead Cable Triceps Extension is a strength-training movement for triceps, with emphasis on the long head.
MUSCLESTriceps, with emphasis on the long head
EQUIPMENTCable station and rope
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Overhead Cable Triceps Extension technique.
Use a load and range you can control consistently.
- Set a rope on a cable and face away from the stack.
- Bring the rope overhead with the upper arms beside the head.
- Keep the torso braced and let the elbows bend to a comfortable stretch.
- Extend the elbows until the arms are straight without moving the shoulders excessively.
- Return slowly while keeping the upper arms controlled.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Triceps, with emphasis on the long head.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Letting the elbows flare and move around
- Arching the lower back to finish the rep
- Using shoulder movement instead of elbow extension
- Rushing the stretched position
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Triceps Pushdown
- Single-Arm Cable Triceps Pushdown
- Dumbbell Overhead Triceps Extension
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.