Cable Alternate Overhead Triceps Extension
Intermediate
Expert Advice
Let your raised elbow find a comfortable angle rather than squeezing it against your ear. Forcing it inward can make the overhead position harder to control.
How-to-do Steps
- Attach a single-hand handle to the low pulley of a functional trainer.
- Stand facing away, feet hip-width apart, holding the handle in one hand.
- Raise your working upper arm overhead with the handle behind your head.
- Brace your raised upper arm near the elbow with your opposite hand.
- Straighten your working elbow, keeping your upper arm still beside your head.
- Slowly lower the handle behind your head, then switch hands and repeat, alternating sides each repetition.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your hips throughout the movement.
- Wrist bends under tensionFix: keep your knuckles aligned with your forearm.
Coach Cues
Upper arm stays stillRibs over hipsStraighten your elbow
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Alternate Overhead Triceps Extension primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Requires overhead shoulder mobility and control of one-sided cable tension while standing.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Alternate Overhead Triceps Extension work?
Cable Alternate Overhead Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Alternate Overhead Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Alternate Overhead Triceps Extension suitable for beginners?
Cable Alternate Overhead Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable Alternate Overhead Triceps Extension?
Lower back arches: keep your ribs stacked over your hips throughout the movement. Wrist bends under tension: keep your knuckles aligned with your forearm.
