Triceps
Seated Overhead Cable Extension
The Seated Overhead Cable Extension is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 48%, triceps (lateral head) 23% and triceps (medial head) 19%.
Also known as: seated rope overhead extension
How to do it
- Set a pulley at its lowest position, clip on a rope and place a flat bench lengthwise in front of the machine.
- Sit upright on the end of the bench facing away from the machine, feet flat on the floor.
- Bring the rope up and over your head so your hands are behind your neck, 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 until the elbows are fully bent.
Tips
- Sitting removes leg drive, so let the arms do all the work.
- Keep the elbows close to your head and the ribs down.
Common mistakes
- Leaning back into an arch to push the rope up.
- Letting the elbows drift wide and forward.
Muscles worked by the Seated Overhead Cable 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.
Back support removes trunk bracing. 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.
Seated Overhead Cable Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
- French Press
- Incline Dumbbell Overhead Extension
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
Similar exercises
- Straight Bar Overhead Tricep Extension
- Katana Extension
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
Frequently asked questions
What muscles does the Seated Overhead Cable Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Seated Overhead Cable Extension good for beginners?
Yes. The Seated Overhead Cable Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Overhead Cable Extension?
For example the French Press, Incline Dumbbell Overhead Extension and Machine Overhead Tricep Extension. They train mostly the same muscles, some with different equipment.
How do you make the Seated Overhead Cable Extension harder?
Add weight or reps, or move on to the French Press and Incline Dumbbell Overhead Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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