Movement guide
Long head
Crosses the shoulder as well as the elbow. Overhead extensions train it at a longer muscle length.
The overhead position lengthens the long head. All three heads extend the elbow.
01
Overhead cable extension
Isolation · Cable
Also works
Lateral and medial triceps heads
How to perform +
Face away from a low cable with hands overhead. Extend your elbows, then return slowly.
Keep your trunk braced and use a comfortable shoulder position.
Example volume · 3 sets × 10–15 reps
02
Cable pressdown
Isolation · Cable
Also works
Lateral and medial triceps heads
How to perform +
Stand tall with elbows at your sides. Extend the elbows to move the handle down, then return under control.
Keep the upper arms still and wrists neutral.
Example volume · 3 sets × 10–15 reps