Triceps
Low Cable Overhead Extension
The Low Cable Overhead Extension is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.
How to do it
- Set a pulley at its lowest position and clip on a rope.
- Stand facing away from the machine and bring the rope up over your head so your hands are behind your neck.
- Step forward until the weight lifts, feet hip-width, torso upright and elbows pointing up.
- Straighten the elbows to push the rope up until your arms are fully extended overhead.
- Lower the rope slowly back behind your neck, keeping the elbows close to your head.
Tips
- Keep the torso upright: the low pulley pulls straight up your back and loads the deep stretch.
- Spread the rope ends slightly at the top for a full lockout.
Common mistakes
- Letting the elbows drift forward so the upper arms leave the head.
- Arching the lower back to lift the load.
Muscles worked by the Low Cable Overhead Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Low Cable Overhead Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Overhead Tricep Extension
- Kettlebell Tricep Extension
- Overhead Dumbbell Extension
- Overhead Tricep Extension
Similar exercises
- Seated Overhead Cable Extension
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
Frequently asked questions
What muscles does the Low Cable Overhead Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Low Cable Overhead Extension good for beginners?
The Low Cable Overhead Extension is rated intermediate. If you are new, learn the Band Overhead Tricep Extension first and build up from there.
What is a good alternative to the Low Cable Overhead Extension?
For example the Band Overhead Tricep Extension, Kettlebell Tricep Extension and Overhead Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Low Cable Overhead Extension harder?
Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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