Cable Bar Overhead Tricep Extension Low
A cable isolation exercise targeting the triceps, specifically the long head, to build upper arm mass; performed standing with a bar attachment from a low pulley.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Traps, Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Traps
3/10Upper Traps, Mid Traps
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar to the low pulley. Stand facing away from the machine, holding the bar overhead with elbows bent and tucked near your ears, in a staggered stance.
- Extend your elbows to drive the bar straight up overhead.
- Squeeze the triceps hard at the top of the movement.
- Slowly lower the bar behind your head by bending the elbows.
- Descend until you feel a deep stretch in the triceps.
- Keep your elbows stationary and close to your head throughout.
Coaching Tips
Form Cues
- Elbows in
- Ribs down
- Full stretch
- Squeeze top
- Core tight
Breathing
Exhale as you extend the arms overhead; inhale as you lower the bar behind your head.
Tempo
3-0-1
Range of Motion
Full extension overhead without snapping elbows; lower until forearms touch biceps or a deep stretch is felt.
Safety
Safety Notes
- Avoid hyperextending the lower back.
- Ensure the cable path is clear.
- Stop if you feel sharp shoulder pain.
Spotting
Not recommended; use the weight stack to adjust load safely.
Common Mistakes
- Flaring elbows out
- Arching lower back
- Using momentum
- Moving upper arms
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Lower back instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate elbow extension range
Build Up First
- Master basic tricep pushdown form
- Core bracing proficiency
- Overhead shoulder mobility assessment
Also known as
Low Pulley Overhead Tricep Extension, Standing Cable French Press, Cable Overhead Bar Extension
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