If you are looking for a triceps workout that targets the long head and provides constant tension on the muscles, the cable overhead tricep extension is the one to try.
Hello, and welcome to another triceps exercise guide. Triceps brachii, also known as triceps, is a three-headed muscle located at the back of your upper arms. It covers more than half of your upper arms. A well-developed triceps goes a long way in building aesthetic arms.
What Is Cable Overhead Tricep Extension?
The overhead cable tricep extension is an isolation exercise for the triceps. It is performed on a cable machine, typically using a rope handle attachment. This exercise can be performed both bilaterally (working both arms at the same time) and unilaterally (working one arm at a time).
When it comes to overhead tricep extension, cables provide a distinct advantage over dumbbells or EZ bars. With a dumbbell or EZ bar overhead tricep extension, there is little to no resistance at the top of the movement. Cables provide constant tension throughout the range of motion.
Among the three heads of the triceps (lateral, medial, and long head), the long head is the only one that crosses the shoulder joint. As a result, one of the ways to lengthen or stretch the long head is to bend the arm and bring the upper arms over your shoulders and elbows close to the head.
That’s why the cable overhead triceps extensions are great for long head activation in addition to lateral and medial head activation. Exercises like cable skull crushers and incline skull crushers are also great for engaging the long head.
How To Perform The Exercise
As mentioned, you will need access to a cable machine to perform this exercise. For attachments, you’ve got several options to choose from. You can use the straight bar, the EZ bar, or the rope handle attachment. The one that I prefer is the rope attachment.
The Guide:
- Set the cable machine with the pulley placed right at the bottom. Attach a rope handle.
- Grab the rope with both hands using a neutral grip (palms facing each other) and stand facing away from the cable machine. Extend your arms fully over your head. Keep a proud chest and engage your core.
- Bend your elbows and lower the rope behind you. Keep your elbows as close to your head as possible.
- Keeping your upper arms stationary and elbows close to your head, push the rope up until your arms are fully extended.
- Once your arms are fully extended, lower the rope back down again, maintaining control.
How To Perform The Single-Arm Variation
As already mentioned, this exercise can be performed using one arm at a time. For the single-arm variation, you can use the single-grip rope attachment or just hold the end of the cable without using any attachments.
The Guide:
- Place the pulley at the lowest setting and attach a single-grip rope attachment.
- Grab the rope with one hand using a neutral grip and stand facing away from the cable machine. Extend your working arm fully over your head. Keep a proud chest and engage your core.
- Bend your elbow and lower the rope behind you. Keep your elbow as close to your head as possible.
- Keeping your upper arm stationary and elbow close to your head, push the rope up until your arm is fully extended.
- Once your arm is fully extended, lower the rope back down again.
Conclusion: Cable Overhead Tricep Extension
The triceps is the largest muscle in your upper arms, and the long head is the largest of the three heads of the triceps. Developing this muscle is key for your overall arm development. The cable overhead tricep extension does a great job activating the long head along with the other two heads.
For more amazing long head exercises, check out my post on the best exercises for the long head of the triceps.
For the lateral and the medial head, check the following posts –
Exercise For Triceps Medial Head – 9 Top Moves
Triceps Transformation: The 8 Best Lateral Head Tricep Exercises
The cable machine can be a great piece of equipment for building strong and muscular arms. Check out the post on the top 12 cable arm workouts to find out more.
Want more triceps exercise guides like this? Check the following posts –
Incline Skull Crushers – For Bigger Triceps
Your Guide To Single Arm Triceps Pushdown