How to perform the Overhead Cable Triceps Extension (Bar)
- 1Set a cable on the lowest pulley, attach a straight or curved bar, face away from the machine, grab the bar with both hands, and step forward so the cable is behind your head with your elbows bent and pointing up by your ears. Stand tall with a slight forward lean, one foot in front, core tight, and hands just behind your head.
- 2Keeping your upper arms still, straighten your elbows to push the bar forward and up until your arms are almost fully straight and you feel your triceps squeeze, then slowly bend your elbows to bring the bar back behind your head with control. Exhale as you straighten your arms, and inhale as you return to the starting position.
Coach tips
- Keep your elbows close to your head so the work stays on your triceps instead of your shoulders.
- Don’t let your lower back arch; keep your ribs down and your core lightly braced the whole time.
- Choose a weight you can control smoothly without your arms swinging or your body rocking.
Train triceps smarter
One rep, one set. Hypro turns the Overhead Cable Triceps Extension (Bar) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Overhead Cable Triceps Extension (Bar) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Overhead Cable Triceps Extension (Bar) fits right into proven hypertrophy and strength templates.
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