Cable Bar Overhead Tricep Extension High
A cable machine isolation exercise using a straight bar and high pulley that targets the triceps, specifically the long head, to build upper arm size; commonly scaled by using a rope attachment.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar to the high pulley. Stand facing away from the machine in a staggered stance, holding the bar overhead with elbows bent and upper arms next to your ears.
- Lean forward slightly at the hips and brace your core.
- Extend your elbows to press the bar forward and up until arms are fully straight.
- Squeeze your triceps at the top of the movement.
- Slowly lower the bar back behind your head by bending the elbows.
- Keep your upper arms stationary throughout the repetition.
Coaching Tips
Form Cues
- Elbows in
- Ribs down
- Stationary upper arms
- Full stretch
Breathing
Exhale as you extend your arms overhead; inhale as you lower the weight back behind your head.
Tempo
3-1-1
Range of Motion
Full extension at the top; lower until forearms touch biceps or a deep stretch is felt.
Safety
Safety Notes
- Avoid hyperextending the lower back
- Ensure cable attachment is secure
- Stop if you feel sharp shoulder pain
Spotting
A spotter can stand behind to assist with the initial lift-off or help complete forced reps.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum
- Moving upper arms
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow mobility
Build Up First
- Mastery of basic tricep extensions
- Proper overhead pressing form
Also known as
High Pulley Overhead Tricep Extension, Standing Cable Overhead Extension, Cable French Press, Bar Overhead Cable Extension
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