Arms · Cable
Cable Overhead Extension
How to do the cable overhead extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a rope to a high pulley. Grip the rope with both hands, step forward, and extend your arms overhead, keeping your elbows stable.
- 1Feel your triceps contracting as you extend the cable overhead
- 2Keep elbows close to your head and stationary
- 3Squeeze at the top and control the return
Common mistakes
- Avoid flaring your elbows outward
- Don't lean backward; keep your core tight
- Avoid bending wrists; keep them neutral
Muscles worked
The cable overhead extension mainly works the triceps, with the upper chest assisting.
- TricepsPrimary
- Upper ChestSupport
- Lower ChestMinor
- Front DeltsMinor
Cable Overhead Extension strength standards
See how your cable overhead extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM45 lb
Silvere1RM85 lb
Golde1RM137.5 lb
Platinume1RM197.5 lb
Diamonde1RM232.5 lb
Champione1RM262.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable overhead extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed April 2026.