Arms · Cable

Overhead Cable Extension

The movement

  1. 1Set a rope at a low or mid pulley and face away, holding it behind your head.
  2. 2Extend your arms straight overhead without moving your elbows.
  3. 3Lower back behind your head under control.
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Start here

First time doing this

3 sets·10-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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