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§ L · Exercises · TricepsUpdated 6/2026

Cable Overhead Extension (Straight)

Builds the triceps and improves pressing strength, helping with movements like the bench press and push ups.

Muscle group
Triceps
Equipment
Cable
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps

How to perform

§ 02 · Steps
  1. 01

    Stand in front of the cable station and set the high pulley to the highest position. Attach a straight bar and take a narrow grip, about shoulder-width apart.

  2. 02

    Take a step forward, hinge slightly at the hips, and brace your core. Bring the bar behind your head so your elbows point forward and stay close to your head.

  3. 03

    Press the bar upward by fully extending your elbows, and squeeze your triceps at the top without letting your shoulders shrug.

  4. 04

    Lower the bar under control back behind your head, keeping your upper arms stationary and maintaining the stretch in your triceps.

  5. 05

    Repeat for the prescribed reps at a steady pace, keeping your chest up and your shoulder blades pulled slightly back together.

Beginner's guide

§ 03 · Guide
What it works

Builds the triceps and improves pressing strength, helping with movements like the bench press and push ups.

What it should feel like

You should feel it in your triceps, especially in the stretched position. It should not be felt in your shoulders or lower back.

Most common mistake

A common mistake is letting the elbows flare and the upper arms move around. Keep your elbows close to your head and move only at the elbows.

How to get started at the gym

§ 04 · SisuLift

Cable Overhead Extension (Straight) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows tucked in and move only at the elbow joint; do not let your upper arms swing. Choose a weight that allows a full range of motion and a controlled lowering phase.

This exercise effectively targets the long head of the triceps because the upper arm is positioned overhead.

More exercises: Triceps

§ 06 · Same muscles

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