Overhead Tricep Extension

How to Perform

1. Face away from a high cable with rope attachment
2. Step forward into a split stance for balance
3. Hold rope overhead with elbows bent behind your head
4. Extend your arms forward and up until fully locked out
5. Control the return behind your head, feeling the stretch in the triceps

Tips

• Keep your elbows pointed forward and close together — flaring out shifts work away from the long head
• No cable? Hold a single dumbbell overhead with both hands, or use a resistance band anchored behind you
• Use a 2 second extension and 3 second return — the stretch under load on the way back is where the long head grows most
• Letting your elbows flare wide and arching your lower back are the two most common mistakes — brace your core and keep elbows tight
• Feel the deep stretch in the back of your upper arms behind your head and squeeze the triceps to full lockout at the top

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Single heavy dumbbell held overhead is the best home alternative	Bowflex SelectTech 552	Read Review
Resistance Bands	Anchor behind you for a cable-like overhead extension at home	Fit Simplify Resistance Bands	Read Review