IsolationCable
Overhead Cable Triceps Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Attach a rope handle to a low cable pulley and stand facing away from the machine
- Grasp the rope with both hands and step forward to create tension
- Position the rope behind your head with elbows bent and pointing forward
- Keep your upper arms stationary and close to your head
- Extend your elbows to press the rope overhead until arms are fully extended
- Squeeze your triceps hard at full extension for 1 second
- Slowly lower the rope back behind your head with control
- Maintain constant tension - do not let the weight stack touch down
💡Coaching Cues
- ✓
Keep upper arms still and close to head
- ✓
Full extension at top - squeeze triceps
- ✓
Control the descent - take 2-3 seconds
- ✓
Elbows stay pointed forward
- ✓
Maintain constant cable tension
- ✓
Core stays tight for stability
⚠️Common Mistakes
- ✗
Moving upper arms during the exercise
- ✗
Not achieving full extension