Cable Bar Overhead Tricep Extension
Cable machine exercise using a straight bar that isolates the triceps, emphasizing the long head, to build upper arm strength and size; provides constant tension for enhanced muscle engagement.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar to the high pulley of a cable machine and set it at head height. Stand facing away, grasp the bar with an overhand grip shoulder-width apart, and step forward to create tension with arms extended overhead.
- Bend your elbows to lower the bar behind your head, keeping upper arms stationary and close to your ears.
- Inhale as you lower until forearms touch biceps or you feel a tricep stretch.
- Extend your elbows to push the bar back overhead to full arm extension.
- Exhale as you squeeze your triceps at the top.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Elbows by ears
- Upper arms fixed
- Squeeze triceps hard
- Core braced tight
- Controlled descent
Breathing
Inhale during the lowering phase and exhale as you extend your arms overhead, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Start with arms fully extended overhead and lower until elbows are bent 90 degrees or forearms contact biceps; extend fully without locking elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not hyperextend elbows
- Engage core to protect spine
- Warm up shoulders and elbows first
- Stop if shoulder or elbow pain occurs
Spotting
Spotting not typically needed due to cable safeties; partner can assist by stabilizing if form breaks.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to swing
- Locking elbows at top
- Incomplete range of motion
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow mobility
Build Up First
- Mastery of basic tricep extensions
- Proper overhead pressing form
Also known as
High Pulley Overhead Tricep Extension, Overhead Cable Tricep Extension, Straight Bar Overhead Tricep Extension
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable V-Bar Overhead Tricep Extension
Single Cable Machine, V-Bar Cable Attachment
Triceps
Cable Rope Overhead Tricep Extension
Single Cable Machine, Rope Cable Attachment
Triceps
Cable Bar Overhead Tricep Extension (Low Pulley)
Single Cable Machine, Bar Cable Attachment
Triceps
Cable V-Bar Overhead Tricep Extension (Low Pulley)
Single Cable Machine, V-Bar Cable Attachment
Triceps
Cable Single-Arm Overhead Tricep Extension High
Single Cable Machine
Triceps
Cable Single-Arm Overhead Tricep Extension Low
Single Cable Machine, Handle Cable Attachment
Triceps
Cable Rope High Pulley Overhead Tricep Extension
Single Cable Machine, Rope Cable Attachment
Triceps
EZ-Bar Overhead Tricep Extension
EZ Bar
Triceps
Barbell Seated Overhead Triceps Extension
Barbell, Incline Bench
Triceps
Dumbbell Overhead Triceps Extension
Dumbbells
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
