Overhead Extension (Cable)
Also called Overhead Cable Extension
How to do it
Face away from a high pulley with a rope held behind your head and your elbows pointing forward. Extend both elbows to press the rope overhead until your arms are straight, then lower under control to a triceps stretch. Keep your upper arms still, ribs down, and neck relaxed.
Setup
Attach a rope to a high pulley, face away, and step into a split stance with the rope behind your head. Keep wrists neutral, elbows aimed forward, upper arms still, and ribs down.
Where you should feel it
Through both triceps with a strong stretch behind the head, while the front shoulders and core stabilize the overhead position. Keep the elbows from spreading or drifting.
When to use it
Use for long-head triceps hypertrophy with continuous tension and freedom to separate the rope at lockout. Controlled sets of 10-20 reps work well.