Cable Overhead Straight Bar Extensions
A standing overhead triceps extension from a high cable, using a straight bar behind the head with the elbows fixed.
How to do it
- Attach a straight bar to a high pulley and stand facing away from the stack.
- Take an overhand grip on the bar behind the head, about shoulder-width apart.
- Hinge the torso slightly forward so the upper arms sit beside the head, parallel to the floor.
- Brace the trunk and keep the elbows in place; only the forearms should move.
- Extend the elbows until the arms are straight and the bar travels forward.
- Bend the elbows under control to return the bar behind the head, then repeat.
Key technique cue
Elbows stay by the head — only the forearms move, no rocking.
Common mistakes
- ✕ Letting the elbows flare or drift, which turns the lift into a pullover.
- ✕ Swinging the torso to move the stack instead of isolating the elbows.
- ✕ Locking out so hard that the load dumps onto the joints at the top.
- ✕ Using a grip so narrow or so wide that the wrists fold under the bar.
Benefits
- ✓ Isolates the triceps through a long overhead range with constant cable tension.
- ✓ Uses a straight bar, which gives a different grip from a rope overhead extension.
- ✓ Is a beginner cable isolation lift that fits arm-day templates.
Progression: from easier to harder
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Step 1 You are here - Cable Overhead Straight Bar Extensions
- Cable Rope Overhead Tricep Extension
- Dumbbell Seated Overhead Tricep Extension
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Step 2
About the exercise
Cable overhead straight bar extensions isolate the triceps by extending the elbows while the upper arms stay beside the head. This version uses a high pulley and a straight bar: you face away from the stack, hinge slightly, take an overhand grip on the bar behind the head, and push only the forearms until the elbows straighten. The cable keeps constant tension on the triceps, and the overhead position stretches the long head. A simple isolation exercise for arm day.
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