Exercise guide

How to do overhead triceps extension

Triceps — long head

Overhead triceps extension starting position — correct set-up before the first rep
Start
Overhead triceps extension finished position — the end of one repetition
End of rep

Step by step

  1. Set a rope on a low pulley, face away from the stack and bring the rope overhead, hands behind your neck.
  2. Step into a split stance with a slight forward lean, upper arms beside your ears and locked there.
  3. Extend at the elbows only until the arms are straight, spreading the rope apart at the top.
  4. Let the elbows bend for 2 seconds until you feel a deep stretch behind the arm.

The cue that matters

CueOverhead is the only position that fully stretches the long head — that stretch is the entire point.
AvoidLetting the elbows drift wide and forward, which shortens the range and kills the stretch.

Where this sits in the split

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