Triceps
Straight Bar Overhead Tricep Extension
The Straight Bar Overhead Tricep 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 about chest height and clip on a straight bar.
- Grip the bar palms down about shoulder-width, turn away from the machine and bring the bar behind your head.
- Step forward into a split stance and lean your torso forward about 30 degrees, elbows pointing forward.
- Straighten the elbows to push the bar forward and up until your arms are fully extended.
- Let the bar return slowly behind your head until you feel a full stretch.
Tips
- Keep the elbows about shoulder-width and at head height.
- Brace your trunk so the lean stays the same on every rep.
Common mistakes
- Letting the elbows flare wide as the bar comes back.
- Pulling with the shoulders instead of straightening the elbows.
Muscles worked by the Straight Bar Overhead Tricep 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.
Straight Bar Overhead Tricep 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 Straight Bar Overhead Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Straight Bar Overhead Tricep Extension good for beginners?
The Straight Bar Overhead Tricep 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 Straight Bar Overhead Tricep Extension?
For example the Band Overhead Tricep Extension, Kettlebell Tricep Extension and Low Cable Overhead Extension. They train mostly the same muscles, some with different equipment.
How do you make the Straight Bar Overhead Tricep 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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