Cable High Pulley Overhead Tricep Extension
Learn how to do the Cable High Pulley Overhead Tricep Extension with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Cable High Pulley Overhead Tricep Extension
Follow these steps to perform the Cable High Pulley Overhead Tricep Extension with correct form:
- 1Attach a rope to a high pulley and stand facing away from the machine.
- 2Grasp the rope with both hands and extend your arms overhead.
- 3Keep your elbows close to your head and your upper arms stationary.
- 4Slowly lower the rope behind your head by bending your elbows.
- 5Pause for a moment, then extend your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Cable High Pulley Overhead Tricep Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable High Pulley Overhead Tricep Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable High Pulley Overhead Tricep Extension work?
The Cable High Pulley Overhead Tricep Extension primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable High Pulley Overhead Tricep Extension?
The Cable High Pulley Overhead Tricep Extension requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable High Pulley Overhead Tricep Extension with proper form?
Start by Attach a rope to a high pulley and stand facing away from the machine. Grasp the rope with both hands and extend your arms overhead. Keep your elbows close to your head and your upper arms stationary. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable High Pulley Overhead Tricep Extension?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Cable High Pulley Overhead Tricep Extension?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable High Pulley Overhead Tricep Extension best for?
The Cable High Pulley Overhead Tricep Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
Track Cable High Pulley Overhead Tricep Extension in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS