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
See it in motion
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
Kovo programs the cable overhead extension for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the kickback
- How to do the skullcrushers
- How to do the dumbbell overhead extension
- How to do the barbell skull crushers
- How to do the tricep extension
- How to do the tricep pushdown
Last reviewed April 2026.