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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension - Standing, Overhead (Cable)
Face away from the machine holding a rope overhead. Extend your arms forward/upward. Keep your elbows stationary by your ears.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, facing the cable machine.
- Adjust the cable pulley to the lowest position and attach a rope or straight bar handle.
- Step 2Grab the Handle
- Using both hands, grasp the handle with an overhand grip, palms facing forward.
- Step back slightly to create tension in the cable.
- Step 3Position Your Body
- Stand with your feet firmly planted and engage your core.
- Keep your elbows close to your ears and your arms bent at a 90-degree angle.
- Step 4Extend Your Arms
- Press the handle upward by extending your arms overhead, keeping your elbows stationary.
- Focus on contracting your triceps as you lift the handle.
- Step 5Lower the Handle
- Slowly lower the handle back to the starting position, maintaining control.
- Ensure that your elbows remain close to your head throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form with each rep.
- Avoid using momentum; focus on the muscle contraction.
- Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the cable machine.
- Make sure to maintain good posture as you finish.