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How to do the Overhead Triceps Extension

The Overhead Triceps Extension is a isolation cable exercise that mainly works your triceps. Focus on three things: elbows point forward, stay still; straighten arms overhead; stretch deep behind your head.

TricepsCable

Setup

  1. 1Rope on low pulley
  2. 2Face away, rope behind head

Three cues

  1. 1Elbows point forward, stay still
  2. 2Straighten arms overhead
  3. 3Stretch deep behind your head

Most common mistake

Elbows flare wide

Keep them narrow

In Hindi · हिन्दी में

  1. 1कोहनियाँ आगे की ओर, स्थिर
  2. 2सिर के ऊपर बाँहें सीधी करें
  3. 3सिर के पीछे गहरा स्ट्रेच

आम गलती: कोहनियाँ फैलें तो, उन्हें पास रखें

Alternatives to the Overhead Triceps Extension

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Overhead Triceps Extension set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.