Overhead Tricep Extension (Cable)
Branch Fitness
Category: Arms

Overhead Cable Tricep extensions isolate your triceps, allowing you to exercise the long, lateral, and medial heads of your triceps to build your arm strength and definition.


The tricep comprises two thirds of your arm mass, and by isolating the three heads of your tricep you can effectively build and define your arms.

Step 1

Attach a two-sided rope to the bottom of a high pulley.

Step 2

Pull the rope up with both hands up towards your body and twist the rope over your head.  Move to a standing or kneeling position with the rope directly behind your head.

Step 3

Keep your elbows in and positioned close to the side of your head.

Step 4

Push the rope up and out, extending your arms and activating your triceps.

Step 5

As your arms reach full extension, push the rope outward with both hands to fully activate your triceps.

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