Overhead Cable Extensions

How to do the Overhead Cable Extensions

Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. Bend forward at the waist. Slowly extend the arms until your arms are parallel with the floor. Do not lock out the arm. Bring the rope back by keeping the upper arm rigid and bringing your hands back to above your head.
Spotter Information:
A spotter can stand in front of the individual and spot at the hands or bar.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Triceps
  • Isolation
  • Cable
  • Rope
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
71.9 lbs10.4 98 lbs

What is a good starting weight?

Based on an average weight lifted of 71.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 36 lbs and aim for 12-15 reps.


Workouts Plans with Overhead Cable Extensions

Purpose Type Level
Muscular Definition Beginner
Hypertrophy Advanced
Strength Intermediate
Strength Advanced
Strength Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.