Cable Overhead Tricep Extension Straight Bar

Muscles worked

Setup

1. Attach a straight bar to the low pulley of a cable machine.
2. Grasp the bar with an overhand grip, hands shoulder-width apart, and press it overhead while turning your body to face away from the machine.
3. Step forward into a staggered stance (one foot in front of the other) for better balance and stability.
4. Lean slightly forward from the hips and position your upper arms vertically next to your ears.

How to do it

1. Inhale and slowly lower the bar behind your head by bending only at the elbows, keeping your upper arms completely stationary.
2. Lower the weight until your forearms reach at least a 90-degree angle or you feel a deep stretch in your triceps.
3. Exhale as you extend your arms back to the starting position by contracting your triceps to move the bar in an upward arc.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weight and two seconds to extend.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Maintain a neutral spine and engage your core to prevent your lower back from arching excessively.
• Ensure only your forearms are moving; your upper arms should remain fixed throughout the set.
• Avoid using momentum or 'jerking' the weight at the bottom of the movement.

Pro tips

• Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
• Imagine you are trying to pull the bar apart at the top of the movement to increase the intensity of the contraction.

Make it harder

• Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.
• Add a 1-second pause at the bottom of the rep to eliminate all momentum and force the muscle to work harder from a dead stop.

Frequently asked

What muscles does the cable overhead tricep extension straight bar work?

The cable overhead tricep extension straight bar primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable overhead tricep extension straight bar?

The cable overhead tricep extension straight bar uses cable.

Is the cable overhead tricep extension straight bar good for beginners?

The cable overhead tricep extension straight bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps