Triceps extension with cable and overhead

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 29

Average per rep (lbs)*: 65

Description: Attach a rope to a low cable pulley. Grasp the rope with both hands and press it up over your head. Lower your hands and keep your elbow high and close to the side of your head. This is your starting position. Exhale as you raise the rope over your head by extending your elbow until your arms are almost fully extended. Inhale as you flex your elbow to lower the rope towards the starting position until you feel a mild stretch in your triceps. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00229

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extension with cable and overhead

Exercise tips and tricks

Proper Stance: Stand with your feet shoulder-width apart. This provides a stable base and helps maintain balance throughout the exercise.
Core Engagement: Keep your core engaged to stabilize your torso and prevent lower back strain. This also helps maintain proper form.
Elbow Position: Keep your elbows close to your head and pointed forward. Avoid flaring them out to ensure you're targeting the triceps effectively.
Full Range of Motion: Fully extend your arms at the top of the movement and bring the rope back down in a controlled manner. This ensures you are working the full range of the tricep muscle.
Controlled Movements: Avoid using momentum to lift the weight. Instead, focus on slow and controlled movements to maximize muscle contraction and minimize the risk of injury.
Breathing: Exhale as you extend your arms and inhale as you bring the rope back behind your head. Proper breathing helps maintain rhythm and supports better muscle engagement.
Avoid Overloading: Start with a weight that allows you to complete the desired number of repetitions with good form. Gradually increase the weight as you build strength.
Grip: Hold the rope attachment firmly but not too tight. A relaxed grip can help you focus on engaging the triceps rather than gripping the rope.
Mind-Muscle Connection: Concentrate on the triceps throughout the exercise. This mental focus helps ensure that you’re effectively working the intended muscle group.

Exercise overview

Exercise tips and tricks

Download the app