Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

High Pulley Overhead Tricep Extension Instructions

  1. Set up for the high pulley tricep extension by attaching a straight bar to a high pulley and selecting the weight you want to use on the stack.
  2. Facing away from the pulley, grab the bar behind your neck with an overhand grip at shoulder width apart.
  3. Bend over at the waist until your torso is almost parallel to the floor. This will lift the weight slightly from the stack.
  4. You can stagger your feet and bend slightly at the knees to help with balance.
  5. Your upper arms should be parallel to the floor at this point and you should be grabbing the bar behind your head. You are now in the starting position.
  6. Moving only at your elbow joints, slowly push the bar out in from of your body until your arms are fully extended. 
  7. Pause, and then slowly bring the bar back to the starting position.
  8. Repeat this movement for desired reps.

High Pulley Overhead Tricep Extension Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.  
  • Keep your body as still as possible, moving only your forearms.
Mark Brown
Posted on: Fri, 11/03/2023 - 11:38

The pullies at my gym is usually very crowded what would be a good alternative lift?

M&S Team Badge
Posted on: Wed, 11/15/2023 - 18:24

Dumbbell extension is a great version to use in place of this, Mark.