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
References
openstax.orgCommunity draft · awaiting expert review