Cable Overhead Tricep Extension StraighT-bar exercise animation (Männlich)

Cable Overhead Tricep Extension StraighT-bar

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable overhead tricep extension with a straight bar is an isolation exercise for the upper arms that targets the triceps brachii, with strong emphasis on the long head thanks to the overhead arm position. Performed with a low or high cable and a straight-bar attachment, it keeps constant tension on the muscle through the full range and is a reliable way to build triceps size and lockout strength.

Cable Overhead Tricep Extension StraighT-bar: So führst du sie aus

  1. 1Attach a straight bar to a cable pulley set roughly at hip or low height, then select a moderate weight.
  2. 2Grip the bar with both hands at about shoulder-width, palms facing up or in, and turn to face away from the machine.
  3. 3Press the bar overhead and step forward so your arms are extended above and slightly in front of your head, with a small forward lean from the hips.
  4. 4Brace your core and keep your upper arms fixed close to your head, pointing toward the ceiling.
  5. 5Lower the bar in a controlled arc behind your head by bending only at the elbows, until you feel a stretch in your triceps.
  6. 6Pause briefly at the bottom without letting your elbows flare wide or your upper arms drop.
  7. 7Extend your elbows to drive the bar back overhead until your arms are fully straight, squeezing the triceps at the top.
  8. 8Complete your reps, then step back and return the bar to the stack under control.

Technik-Tipps

  • Keep your upper arms still and pointing upward throughout the set so the movement happens only at the elbows.
  • Move through a full range of motion — let the bar travel deep behind your head for a strong triceps stretch, then lock out fully.
  • Lean slightly forward and brace your abs to keep your lower back from arching as you press overhead.
  • Use a controlled tempo rather than momentum; the cable keeps tension on the triceps even at the top, so there's no need to swing.

Häufige Fehler

  • Letting the elbows flare out and drift forward, which shifts work off the triceps and stresses the shoulders.
  • Arching the lower back to push the weight overhead, which loads the spine instead of the arms.
  • Cutting the range short by not lowering the bar far enough behind your head, which reduces the long-head stretch and limits growth.
  • Using too much weight and swinging the torso, turning a controlled isolation movement into a momentum-driven heave.

Häufig gestellte Fragen

What muscles does the cable overhead tricep extension work?

It isolates the triceps brachii in the upper arms. The overhead position lengthens and emphasizes the long head of the triceps more than pushdowns do.

Why do the overhead version instead of a cable pushdown?

Raising your arms overhead stretches the long head of the triceps under load, which pushdowns can't do as well. Many lifters use both — pushdowns for the lateral head, overhead extensions for the long head.

How many sets and reps should I do?

As an isolation movement, 3–4 sets of 10–15 reps with a controlled tempo works well. Pick a weight you can finish with full range of motion and clean form.

Where should I feel this exercise?

You should feel it along the back of your upper arms, especially a stretch deep in the triceps as the bar lowers behind your head. If you feel it mainly in your shoulders or lower back, lighten the load and fix your arm and torso position.

Ähnliche Übungen