Triceps · Gym
Overhead Cable Triceps Extension
The Overhead Cable Triceps Extension is a triceps exercise for the triceps, done in the gym.
How to do it
- Face away from the cable, rope behind your head
- Elbows point forward and stay still
- Straighten fully, feel the long stretch
Coach’s tip
Stretching the triceps overhead builds the long head, the biggest part of the arm.
Sets and reps
How the 13 BindTrue programs that use it dose the Overhead Cable Triceps Extension:
- Sets
- 2–4
- Reps
- 10–15
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Shoulders & arms: 3 × 10–12 · 5 days a week
- Glute Builder Upper: 2 × 12–15 · 4 days a week
- Sleeveless Season Full A: 3 × 10–15 · 3 days a week
- Chest Like Armor Upper A: 3 × 10–15 · 4 days a week
- Sleeve Stretcher Upper A: 4 × 10–15 · 4 days a week
- V-Taper Builder Width: 3 × 10–15 · 4 days a week
- Six-Pack Reveal Upper B: 3 × 10–15 · 4 days a week
- Tree Trunk Legs Upper A: 3 × 10–15 · 4 days a week
- Five-Day Mass Builder Upper: 3 × 10–12 · 5 days a week
- Pure Strength Bench: 3 × 10–12 · 3 days a week
- Golden-Era Split Shoulders & arms: 3 × 10–12 · 6 days a week
- Push Pull Legs Push B: 3 × 10–12 · 6 days a week
- Upper/Lower 4-Day Upper B: 2 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.