The cable overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the upper back and rear shoulder muscles.
Sit firmly on a bench with your feet flat on the floor, facing away from the adjustable cable machine. Grab the ends of the rope attachment and position yourself so that your elbows are over your head and your hands are behind your traps, gripping the rope.
By contracting the triceps, extend your elbows until your hands are directly overhead. Focus on keeping your upper arms as vertical as possible. Pause, then slowly reverse the movement to return to the starting position.
Pause and hold the contraction at the top.
Return to the starting position to achieve a full stretch.
Keep the elbows stationary throughout the movement.