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ArmsCableIsolation — elbow extension

Overhead Cable Triceps Extension

Reviewed by Bryan Cortez, MS

Arms overhead = long head on stretch = the triceps size pushdowns skip.

Rep Sweet Spot
10-20
Sets
2-3
sets
RIR
0-1

How to do it

Setup

  • Face away from a cable with a rope, arms overhead, elbows pointing forward.

Execution

  • Extend the elbows from a deep overhead stretch, squeeze, control back into the stretch; keep the elbows pointing forward and still.

Common Errors

  • Elbows flaring out wide
  • Not reaching a deep overhead stretch
  • Letting the elbows drop or drift
  • Using the torso to push

No-Fly Zone

under 6 reps

Programming

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The Evidence

Builds the triceps long head under stretch. Does NOT bias the lateral head like pushdowns.

SFR — 4

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.