Technique · Triceps
Single-Arm Overhead Cable Triceps Extension
The overhead position places the long head of the triceps at a longer muscle length than a pushdown. Here, the stretched position is not a detail—it is one of the main reasons to use the exercise.
Set pulley height and distance
Use a low enough pulley to preserve tension when the elbow is deeply flexed. Step far enough away to keep the cable loaded in the stretched position without being pulled out of setup.
Fit the arm position to your shoulder
The upper arm does not need to be perfectly vertical. Slightly forward or out can be more comfortable. Choose a stable, repeatable angle.
The stretched position is the point
With the arm overhead, the long head is already lengthened at the shoulder. Deep elbow flexion adds more length. Reach that position under control and do not bounce out of it.
Raout
Keep the stretch. Then progress the numbers.
Raout preserves side, setup and last-session performance so progression does not come from shortening the range.
Stable shoulder, motion at the elbow
Do not shrug toward the ear or force the shoulder aggressively downward. Once setup is found, most of the movement should come from elbow extension.
Progression and tracking
Keep pulley height, distance, shoulder angle and ROM consistent. Increase reps and control before adding load.
Raout keeps side, load, reps and setup notes beside the next session.
Raout
All exercise guides
Raout
Keep the stretch. Then progress the numbers.
Raout preserves side, setup and last-session performance so progression does not come from shortening the range.