Cable Bar Overhead Tricep Extension (Low Pulley)
A cable-based isolation exercise that targets the triceps brachii, emphasizing the long head, to build arm size and enhance pressing strength; uses constant tension from a low pulley for hypertrophy.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Traps, Abs, Obliques, Lower Back
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
Traps
3/10Upper Traps, Mid Traps
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar to the low pulley of a cable machine and select weight. Stand facing away, grip bar overhand, step forward to tension cable, position bar behind head with elbows bent and close to ears, lean slightly forward from hips, brace core.
- Exhale and extend arms overhead by straightening elbows, keeping upper arms fixed.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbows to lower bar behind head.
- Control the descent to feel stretch in triceps.
- Repeat for reps, maintaining stable torso.
Coaching Tips
Form Cues
- Keep elbows tucked to ears.
- Upper arms stationary.
- Squeeze at top.
- Control the eccentric.
- Brace core tight.
Breathing
Exhale during the extension phase while bracing core; inhale during the controlled lowering phase.
Tempo
2-1-2
Range of Motion
Lower bar until elbows are bent at 90 degrees behind head for full triceps stretch; extend arms fully overhead without locking elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form.
- Do not hyperextend lower back; maintain neutral spine.
- Stop short of elbow lockout to protect joints.
- Warm up shoulders before overhead work.
- Consult professional if shoulder or elbow pain exists.
Spotting
Spotting not required; use cable machine's adjustable weight stack for safety. If form breaks, reduce weight immediately.
Common Mistakes
- Flaring elbows outward.
- Using momentum to swing bar.
- Arching lower back excessively.
- Locking elbows at top.
- Incomplete range behind head.
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Lower back instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate elbow extension range
Build Up First
- Master basic tricep pushdown form
- Core bracing proficiency
- Overhead shoulder mobility assessment
Also known as
Low Pulley Overhead Tricep Extension, Standing Cable Tricep Overhead Press, Cable Bar Tricep Stretch Extension
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