The Cable Overhead Triceps Extension is a beginner cable overhead triceps extension that primarily trains the triceps. It is useful for training the triceps in an overhead position with the elbows flexing and extending.
Primary muscles
triceps
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
triceps
Secondary muscles
None
THE MOVEMENT
How to perform
Set the cable behind the body and take the rope or handle overhead in a stable stance.
Brace the torso and keep the upper arms close to the head.
Extend the elbows until the arms are straight without flaring the ribs.
Return slowly into a controlled overhead stretch.
IRONYOU / CORE
Core cues
Keep the upper arms as steady as your shoulder mobility allows.
Brace the torso so the ribcage does not flare as the load goes behind the head.
Use a controlled stretch at the bottom rather than forcing extra range.
STAY SHARP
Common mistakes
Letting the elbows flare and move excessively.
Arching the lower back to create room for the weight.
Dropping too quickly into the stretched position.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Cable Overhead Triceps Extension Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Cable Overhead Triceps Extension estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Cable Overhead Triceps Extension estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
6.7 kg
8.9 kg
11.1 kg
15.6 kg
50 kg
8.9 kg
11.8 kg
14.7 kg
20.8 kg
60 kg
10.3 kg
13.7 kg
17 kg
24 kg
70 kg
11.2 kg
14.8 kg
18.5 kg
26 kg
80 kg
11.7 kg
15.6 kg
19.4 kg
27.3 kg
90 kg
12.1 kg
16 kg
19.9 kg
28.1 kg
100 kg
12.3 kg
16.3 kg
20.3 kg
28.6 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Single Arm Overhead Dumbbell Triceps Extension, Overhead Dumbbell Triceps Extension, and Single Arm Cable Overhead Triceps Extension.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Cable Overhead Triceps Extension in IronYou.
Keep your last session, progress and next target with you when you train.