Cable High Pulley Overhead Tricep Extension

tricepsupper armscable

Matutunan kung paano gawin ang Cable High Pulley Overhead Tricep Extension nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders.

Cable High Pulley Overhead Tricep Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable High Pulley Overhead Tricep Extension

Sundin ang mga hakbang na ito para maisagawa ang Cable High Pulley Overhead Tricep Extension nang may tamang form:

  1. 1I-attach ang isang rope sa high pulley at tumayo na nakaharap palayo sa makina.
  2. 2Hawakan ang rope gamit ang magkabilang kamay at iextend ang mga braso overhead.
  3. 3Panatilihing malapit ang mga siko sa ulo at hindi gumagalaw ang mga itaas na braso.
  4. 4Dahan-dahang ibaba ang rope sa likod ng ulo sa pamamagitan ng pagkukurba ng mga siko.
  5. 5Sandaling itigil, pagkatapos ay iextend ang mga braso pabalik sa panimulang posisyon.
  6. 6Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Cable High Pulley Overhead Tricep Extension

Primary

triceps

Secondary

shoulders

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable High Pulley Overhead Tricep Extension?

Ang Cable High Pulley Overhead Tricep Extension ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Cable High Pulley Overhead Tricep Extension?

Ang Cable High Pulley Overhead Tricep Extension ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable High Pulley Overhead Tricep Extension nang may tamang form?

Simulan sa pamamagitan ng I-attach ang isang rope sa high pulley at tumayo na nakaharap palayo sa makina. Hawakan ang rope gamit ang magkabilang kamay at iextend ang mga braso overhead. Panatilihing malapit ang mga siko sa ulo at hindi gumagalaw ang mga itaas na braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

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