Overhead Cable Triceps Extension


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the “flabby arm” look).

To improve shoulder stability via triceps strength, you need to strengthen the three heads of the muscle. It’s easy to get caught up in training only the first two heads of the triceps, the lateral and medial, which are most easily targeted with Dips, Close-Grip Bench and Skull crushers. The third head—the long head—doesn’t activate until the upper arm makes its way away from the body with overhead movements like the overhead cable triceps extension.

Overhead Cable Triceps Extension

Step 1

Start in a split squat position with a deep bend in your knees and your chest positioned over top of your front leg. Hold the cable with both hands with your arms held up beside your head.

Step 2

Extend your arms and fully contract your triceps at the end of the motion.

Step 3

While maintaining rigid stance, return your arms back to the starting position and repeat.