Overhead Cable Triceps Extension (Bar)

Also known as: Straight Bar Overhead Cable Triceps Extension, Low Pulley Overhead Triceps Extension, Cable Overhead Bar Tricep Extension

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Body Part: Triceps

Description

With your back to a low pulley, you push a short bar from behind your head to straight arms overhead to train your triceps from a deep stretch. All three heads of the triceps work, the long head most: it crosses the shoulder, so with your arms overhead it starts every rep already lengthened. Unlike an overhead barbell extension, the cable still pulls back and down at lockout, so the top of the rep stays hard. Pick the bar over the rope version when you want both hands locked at one width and a little more weight on the stack.

How to Perform

Set the pulley to the lowest notch and clip on a short straight bar. An EZ cable bar works the same way.
Grab the bar overhand, hands about shoulder-width apart or a little narrower, thumbs wrapped around it and wrists straight.
Turn your back to the stack and lift the bar over your head on bent elbows until it sits behind your head.
Stagger your feet close to the stack, back foot by the frame and front foot forward, knees soft. Lean your whole body slightly forward so the cable can't pull you back.
Start in the stretch: elbows fully bent and pointing up and slightly forward, about shoulder-width apart, ribs down and the plates already lifted.
Straighten your elbows until your arms are vertical and locked out, and hold for half a second.
Only your forearms move; your upper arms stay by your ears.
Take 2–3 seconds to lower the bar along the same arc until it is behind your head again, without letting the plates touch down.
When you finish, step back toward the stack with your elbows still bent until the weight rests, then bring the bar down in front of you.

What Muscles Work

Primary Muscle:

Tips

Two to four sets of 10–15 reps suit this lift, most of them ending one or two reps short of failure.
Add reps first: once all sets reach 15 with a full stretch and a full lockout, move the pin down one plate and start again at 10. One plate is a big jump on a two-arm triceps lift, so use the stack's add-on weight if it has one, or expect a few sessions at each weight.
At the bottom you should feel a strong pull along the back of your upper arm toward the armpit, and at lockout a hard squeeze down the whole back of the arm. Lower back working? Your ribs are flaring, so brace harder or go lighter. Sharp pain at the tip or inner side of the elbow means shorten the stretch or switch to the rope, and a pinch at the top of the shoulder means today is a pushdown day.
Easier: use the same setup in tall kneeling with your back to the stack, so your hips can't sway and your lower back arches less. Harder: pause 1–2 seconds in the stretch and take 3 seconds to lower.
Substitutes: Cable Overhead Triceps Extension, the same lift with a rope, if the bar bothers your wrists or elbows; Standing One Dumbbell French Press when all you have is one dumbbell; Standing Overhead Barbell Triceps Extension, which gets easy near lockout; High Pulley Overhead Triceps Extension, where the cable pulls hardest in the stretch.

Common Mistakes

Elbows flaring wide as the bar drops behind your head. Point them up and slightly forward, about shoulder-width apart, and take a slightly narrower grip or less weight if they keep drifting out.
Upper arms swinging forward on the way up until the rep turns into a press. Keep them beside your head and move only your forearms; if you can't, the weight is too heavy.
Arching your lower back to drive the bar up while the cable pulls you back. Ribs down, abs braced, feet staggered, and lean your whole body forward a little instead of just your chest.
Standing in the wrong spot: too close and the plates touch down in the stretch, too far and the cable tips you backward. Find the spot where the stack stays up with your elbows fully bent.
Reversing the rep with the bar at the top of your head. Lower until your elbows are fully bent and the bar is behind your head on every pain-free rep; that stretch is the reason to pick this exercise.
Wrists bending back under the bar. Set it in the heel of your palm with your thumbs wrapped, wrists in line with your forearms.