Overhead Cable Extension — Tricep Pushdown Alternative
The overhead cable extension is performed facing away from a high or low cable pulley, extending a rope attachment overhead. The arms-overhead position places the long head of the tricep under a deep stretch, which is critical for maximizing tricep growth. Research shows stretched-position exercises produce superior muscle growth, making this a must-have in your arm training.
How to Perform
- Attach a rope to a high cable pulley. Grip it and turn away from the machine, stepping forward into a staggered stance.
- Start with your elbows bent and the rope behind your head, feeling a deep stretch in your triceps.
- Extend your arms overhead by straightening your elbows, keeping your upper arms close to your ears.
- Squeeze your triceps at full extension, then slowly bend your elbows to return to the stretched starting position.
How It Compares to Tricep Pushdown
Standard pushdowns work the tricep in a shortened position with elbows at your sides. Overhead extensions flip this by placing the long head (the biggest tricep head) under maximum stretch with arms overhead. This stretched position is superior for hypertrophy according to current research. The trade-off is that overhead extensions are harder to stabilize and can bother people with shoulder issues. For maximum tricep growth, use both exercises — pushdowns for the lateral and medial heads, and overhead extensions for the long head.
Equipment & Muscles
- + Emphasizes long head
- + Great stretch position
- + Constant tension
- + Good range of motion
- - Can strain shoulders
- - More difficult to stabilize
- - Technique learning curve