At a glance
- Main muscle
- Triceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Back to the cable.
- Elbows beside your head.
- Deep into the stretch, then fully extend.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Direct evidence: overhead gave about 1.5x as much triceps growth as pushdowns (Maeo 2023). One smaller study found no difference.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Katana Cable Triceps Extension · Cable · rating A
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
- EZ-Bar Overhead Extension · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the overhead cable triceps extension.
Let Mitta set the weight.
Mitta plans the overhead cable triceps extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
overhead cable triceps extension
What muscles does the overhead cable triceps extension work?
The overhead cable triceps extension mainly trains your triceps.
How many reps of the overhead cable triceps extension should I do?
Mitta plans the overhead cable triceps extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the overhead cable triceps extension?
Good alternatives that train the same muscle are the katana cable triceps extension, single-arm dumbbell overhead extension and EZ-bar overhead extension.
Is the overhead cable triceps extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the overhead cable triceps extension have rating S?
Direct evidence: overhead gave about 1.5x as much triceps growth as pushdowns (Maeo 2023). One smaller study found no difference.