Exercise guide
Cable High Pulley Straight Bar Overhead Triceps Extension
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
This isolation exercise targets the long head of the triceps by placing them in a fully stretched overhead position. The constant cable tension ensures maximum muscle fiber recruitment throughout the entire range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar to the high pulley and stand facing away from the machine.
- Grasp the bar with an overhand grip, step forward into a staggered stance, and lean your torso forward slightly.
- Position your hands behind your head with elbows bent and pointing forward, tucked close to your ears.
How to do it
- Exhale and extend your arms forward and slightly upward in an arc until your elbows are fully locked out.
- Squeeze your triceps at the peak of the contraction for one second.
- Inhale and slowly lower the bar back behind your head to the starting position, maintaining a controlled 2-0-2 tempo.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Maintain a neutral spine and keep your core braced to prevent arching your lower back.
- Ensure your upper arms remain stationary; only your forearms should move.
- Keep your shoulders depressed and away from your ears throughout the set.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize activation of the triceps' long head.
- Avoid using your body weight to 'throw' the weight forward; keep the movement strictly in the elbow joint.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Pause for 2 seconds at the point of maximum stretch behind the head before extending.
Frequently asked
- What muscles does the cable high pulley straight bar overhead triceps extension work?
- The cable high pulley straight bar overhead triceps extension primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the cable high pulley straight bar overhead triceps extension?
- The cable high pulley straight bar overhead triceps extension uses cable.
- Is the cable high pulley straight bar overhead triceps extension good for beginners?
- The cable high pulley straight bar overhead triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.