Smart Workout Diary

Cable High-Pulley Overhead Triceps Extension

The cable high pulley triceps extension is a standing cable exercise in which the elbows are straightened against resistance from a high pulley. It primarily trains the triceps, with the shoulders and upper body stabilizing the movement. It supports upper-arm strength and hypertrophy while allowing controlled, consistent resistance.

Demonstration

Demonstration: Cable High-Pulley Overhead Triceps Extension

Instructions

  1. Set up the machine: Attach a straight bar to the high pulley and select a load you can control.
  2. Take your stance: Hold the bar with both hands, turn to face away from the machine, and step forward into a staggered stance. Bend your front knee slightly, lean your torso forward from the hips, and brace your abdomen. Keep your back straight and your spine neutral.
  3. Position your arms: Raise your upper arms alongside your head and bend your elbows so the bar is just above and behind your forehead. Keep your wrists straight and the cable taut.
  4. Extend your elbows: Keeping your upper arms and torso still, exhale and move the bar forward and slightly upward until your arms are nearly straight. Do not forcefully lock your elbows.
  5. Return with control: Inhale and slowly bend your elbows, bringing the bar back above and behind your forehead. Keep the same stance and torso angle throughout each repetition.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, Cable Bar
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed. Let elbow extension, not shoulder movement, drive the repetition.
  2. Use a load that allows a slow return; do not use momentum or lean your body over the handle.
  3. Keep wrists neutral and stop or reduce the load if the movement causes sharp joint pain.
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