Overhead tricep press on Cable Pulley

The overhead tricep extension specifically strengthens the triceps and contributes to defined upper arms.

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Preparation

Hang the rope pulley in the lower position. Fold the handle strap twice and thread it through the loop of the rope pulley.

Starting Position

Stand with your feet hip-width apart, slightly bend your upper body forward and keep it stable. Pull your shoulders back and stretch out your chest. Grab the loop with one hand and bring it behind your head, so that the elbow points upwards.

Execution

Slowly push the forearm upwards until it is almost fully extended. The upper arm remains vertical and does not tilt to the side. Slowly lower the forearm back to the starting position afterwards.

Muscles Used

Triceps

Please note

Keep your back stable - avoid arching into a hollow back.

What makes this exercise particularly effective?

The Overhead Triceps Extension on the cable machine (also called Overhead Cable Triceps Extension) is characterized by the fact that the triceps is loaded in an elongated position. Through the rope guidance on the EISENHORN Power Station S, the resistance remains constant over the entire range of motion, allowing for uniform stress.

As this exercise involves moving the elbow joint behind the head, it particularly targets the long head of the triceps.

Also, the shoulders, torso, and upper body must be held stable during this exercise, which activates additional stabilizing muscles.

What effect does the exercise achieve?

Targeted triceps activation: The main focus of this strength exercise is on the three-headed triceps muscle, especially the long head, as it is more stretched when the arm is extended and therefore works more intensively.
Constant tension: Thanks to the cable pulley, tension is maintained throughout the entire movement — both in the concentric (extension) as well as in the eccentric phase (return) — providing consistent resistance and optimizing the training stimulus.
Promotion of joint health & flexibility: Since the weight is guided behind the head, the joint is challenged more due to the increased range of motion — in moderate doses, this can contribute to improved flexibility and strengthening of the joint.
Supporting pushing movements: A strong triceps is essential for pushing exercises such as bench press, dips, or shoulder press, as it is heavily involved in the final extension. This exercise directly contributes to improving these movements.
Core and stability training: For safe execution, the core must be engaged to prevent the back from sagging or overextending. The shoulders and upper back also play a stabilizing role.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Overhead Triceps Extension on the cable machine is not part of the classical Big 5, but this exercise can be a meaningful addition to the Big 5 training concept:

This strength exercise strengthens the triceps in a range of motion that is needed in many Big-5 pressing movements (especially in the lockout).
Overhead Triceps Extension with the cable machine helps balance muscular imbalances, especially when the triceps is weaker in relation to the chest or shoulders.
As a supplementary exercise, it supports the overarching goal: strength, muscle building, and functionality throughout the entire body — without requiring large additional equipment.
By varying the pulling angle, grip, or resistance, it can be adapted to individual needs and used in different periodizations to change training stimuli and avoid plateaus.