Cable Dual Overhead Tricep Extension

How to Perform the Cable Dual Overhead Tricep Extension

Set the cable pulley to the lowest position and attach a rope or dual handles.
Grasp the attachment with both hands and turn to face away from the machine.
Step forward and stagger your stance for stability, leaning your torso slightly forward.
Raise your arms overhead with your elbows pointing forward and bent so your hands are behind your head.
Extend both arms upward and forward by straightening your elbows, keeping your upper arms stationary.
Squeeze your triceps at full extension and hold for a brief moment.
Slowly lower the attachment back behind your head by bending at the elbows under control.
Repeat for the prescribed number of repetitions while keeping your core braced throughout.

Flaring the elbows out wide during the extension

Keep your elbows pointing forward and close to your head throughout the movement.

Arching the lower back excessively

Brace your core and maintain a neutral spine. Use a staggered stance for better stability.

Using too heavy a weight causing loss of form

Select a weight that allows full range of motion with controlled movement on both phases.

✓Excellent for targeting the long head of the triceps which contributes most to arm size.
✓The overhead position provides a deep stretch that promotes muscle hypertrophy.
✓Cable resistance provides constant tension that free weights cannot match in this position.

●The overhead position stretches the long head of the triceps, so use a full range of motion for best results.
●Lean forward slightly to keep tension on the triceps throughout the movement.
●If using a rope, spread the ends apart at the top of the movement for extra peak contraction.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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