The overhead tricep extension is the best exercise I know for the long head of the triceps. Your arm sits above your head, the long head crosses the shoulder joint, and that position stretches it harder than any pushdown or skull crusher can. Since the long head is the biggest of the three heads, this is the lift that adds the most size to the back of your arm.
It also gets cranky for plenty of people. Holding a dumbbell or bar behind your head can irritate the elbow, and a tight shoulder or thoracic spine makes the overhead position awkward or painful. Some lifters just don’t have the gear: no cable stack, no bench, or only a pair of heavy dumbbells that are too awkward to get into position.
Here are the 8 alternatives I’d reach for. Every one of them keeps the long head under a real stretch, and I picked them for how well they do that, how easy they are on the elbow and shoulder, and what equipment they need. If you want other angles on triceps training, see our skull crusher alternatives and tricep pushdown alternatives.
Table of Contents
- 1 The 8 Best Overhead Tricep Extension Alternatives
- 2 Reasons to Choose an Overhead Tricep Extension Alternative
- 3 Muscles Worked by Overhead Tricep Extensions
- 4 FAQs
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 9 Best Leg Press Alternatives
- 6.2 The 9 Best Lunge Alternatives
- 6.3 The 10 Best Bent Over Row Alternatives
- 6.4 The 10 Best Bulgarian Split Squat Alternatives
- 6.5 The 8 Best Tricep Dip Alternatives
- 6.6 The 8 Best Hammer Curl Alternatives
- 6.7 The 10 Best Leg Extension Alternatives
- 6.8 The 10 Best Pallof Press Alternatives
- 6.9 The 9 Best Pendlay Row Alternatives
- 6.10 The 10 Best Overhead Press Alternatives
- 6.11 The 12 Best Pull-Up Alternatives
- 6.12 The 10 Best Front Squat Alternatives
- 6.13 The 10 Best Plank Alternatives
- 6.14 The 7 Best Deadlift Alternatives
- 6.15 The 9 Best T-Bar Row Alternatives
The 8 Best Overhead Tricep Extension Alternatives
- Overhead Cable Rope Extension
- Single-Arm Overhead Cable Extension
- Katana Cable Extension
- Incline EZ Bar Skull Crusher
- Lying Cable Tricep Extension
- Resistance Band Overhead Extension
- Bodyweight Tricep Extension
- Dumbbell Skull Crusher
1. Overhead Cable Rope Extension
When to Perform Overhead Cable Rope Extensions
This is the closest swap for the dumbbell version, and it’s the one I’d try first. The cable pulls the rope forward the whole time, so the long head stays loaded at the bottom of the rep where a dumbbell goes slack. It’s also much easier on the elbow because the rope lets your hands rotate and spread at the bottom. Use it as your first or second triceps exercise on arm day.
How to Perform Overhead Cable Rope Extensions
- Adjust a pulley to about chest height or higher and attach a rope.
- Grab the rope, turn your back to the stack, and take a step or two forward until the cable has tension.
- Stagger your stance, lean slightly forward, and keep your upper arms next to your ears.
- Start with your forearms folded behind your head, then straighten your elbows until your arms are fully extended overhead.
- Spread the rope at the top, then bend your elbows slowly to get a full stretch.
This video from Live Lean TV shows how to perform the standing overhead cable rope extension.
Tips for Overhead Cable Rope Extensions
- Point your elbows at the wall in front of you and keep them narrow.
- Use a weight you can control for 10 to 15 reps. This lift doesn’t need to be heavy.
- Take 2 to 3 seconds on the way back to the stretch, since that’s where the long head works hardest.
2. Single-Arm Overhead Cable Extension
When to Perform Single-Arm Overhead Cable Extensions
If one elbow bothers you more than the other, or one arm is lagging, this is the version to use. Training one arm at a time lets you pick a comfortable angle for each elbow and a weight that fits each arm. I also find it easier to feel the stretch because you aren’t managing two hands behind your head. It needs a cable and a single handle, and nothing else.
How to Perform Single-Arm Overhead Cable Extensions
- Adjust a pulley to roughly head height or above and attach a single handle.
- Face away from the machine, grab the handle with one hand, and step forward so the cable is taut.
- Keep your upper arm next to your head with your elbow bent and the handle behind you.
- Straighten your elbow until your arm is fully extended overhead.
- Return slowly to the stretch and finish all your reps before switching arms.
This video from Live Lean TV shows how to perform the standing single-arm overhead cable extension.
Tips for Single-Arm Overhead Cable Extensions
- Brace your free hand on the cable stack or on your working arm’s upper arm to keep the elbow in place.
- Keep your ribs down and your core tight when you extend.
- Start with your weaker arm and match the reps on the stronger side.
3. Katana Cable Extension
When to Perform Katana Cable Extensions
The katana is a single-arm cable extension where the handle starts across your body, like you’re drawing a sword. The angle puts your arm in a spot that stretches the long head, and I find it kinder to the shoulder than a straight overhead position. Pick this when your shoulder doesn’t like going all the way overhead but you still want a deep stretch. It’s a good option if you have a cable machine with a low pulley.
How to Perform Katana Cable Extensions
- Adjust a pulley low and attach a single handle.
- Stand facing away from the machine, reach across your body with the opposite hand, and grab the handle behind the opposite shoulder.
- Keep your upper arm angled up and out and your elbow bent so the handle sits behind your head.
- Extend your elbow up and across your body until your arm is straight.
- Lower under control back to the stretched position and repeat.
This video from Live Lean TV shows how to perform the katana cable extension.
Tips for Katana Cable Extensions
- Start light. The angle feels strange for the first workout or two.
- Keep your shoulder down and away from your ear.
- Hold the top for a beat to feel the long head squeeze.
4. Incline EZ Bar Skull Crusher
When to Perform Incline EZ Bar Skull Crushers
Lying on an incline moves your upper arm back behind your torso, and that is the same position that makes the overhead extension work for the long head. You get a big stretch without holding anything behind your head. I like this one when my elbows are happy with a bar but my shoulders don’t want the overhead position. You need an adjustable bench and an EZ bar. For a plain flat-bench version, see our tricep extension vs skull crusher comparison.
How to Perform Incline EZ Bar Skull Crushers
- Adjust an incline bench to about 30 to 45 degrees.
- Lie back with an EZ bar held at arm’s length over your chest, hands on the angled grips.
- Keep your upper arms still and lower the bar toward your forehead or just behind your head by bending your elbows.
- Stop when you feel a deep stretch in the back of your arms.
- Straighten your elbows to bring the bar back up.
This video from Vivian Ngo shows how to perform the incline EZ bar skull crusher.
Tips for Incline EZ Bar Skull Crushers
- Aim the bar slightly behind your head. That’s where the stretch is.
- A lighter weight than your flat skull crusher is normal. The incline makes it harder.
- If your wrists complain, switch to the angled part of the EZ bar and loosen your grip.
5. Lying Cable Tricep Extension
When to Perform Lying Cable Tricep Extensions
A cable skull crusher keeps tension on the triceps at the top of the rep, where a free-weight skull crusher goes slack. If you lie with your head close to the stack, the cable pulls your arms back over your head. That gives you the long-head stretch and constant tension. I think this is one of the most underrated triceps exercises in the gym. You need a flat bench, a low pulley, and a rope or straight bar.
How to Perform Lying Cable Tricep Extensions
- Place a flat bench in front of a low pulley with the bench’s head end facing the stack.
- Attach a rope or bar, lie back, and grab the attachment with your arms extended over your chest.
- Keep your upper arms in place and lower the handle back toward the top of your head.
- Feel the stretch, then extend your elbows to bring the handle back to the start.
- Reset your upper arms if they drift.
This video from SET FOR SET shows how to perform the lying cable tricep extension.
Tips for Lying Cable Tricep Extensions
- Slide the bench back so the cable has tension at the bottom.
- Keep your elbows pointed at the ceiling.
- Use a rope if your wrists are sore and a straight bar if you want to go heavier.
6. Resistance Band Overhead Extension
When to Perform Resistance Band Overhead Extensions
This is the home option. A band is cheap, easy to pack, and gives you more resistance at the top of the rep, which is the opposite of a dumbbell. The long head still gets a good stretch at the bottom. Bands are also gentle on your elbows because the load builds up smoothly. I wouldn’t use this to chase heavy overload, but for high reps at home or a warm-up it works. You need a long band and something to anchor it.
How to Perform Resistance Band Overhead Extensions
- Anchor a long resistance band low, or stand on one end of it.
- Hold the other end in both hands behind your head with your elbows bent and pointing forward.
- Brace your core and stand tall.
- Straighten your arms overhead, squeezing your triceps at the top.
- Lower slowly back to the stretch.
This video from OPEX Fitness shows how to perform the banded overhead tricep extension.
Tips for Resistance Band Overhead Extensions
- Pick a band that lets you do 15 to 20 reps with good form.
- Pause for a second at the top where the band is hardest.
- Keep your ribs down and don’t lean back.
7. Bodyweight Tricep Extension
When to Perform Bodyweight Tricep Extensions
Put a bar at about waist height, lean forward onto it, and bend and straighten your elbows so your head moves below the bar. Your arms end up in front and above your head, so the long head gets a real stretch. I like this one for travel and for lifters with no cable. You can also do it on a Smith machine, a squat rack, or a sturdy table edge. Make it harder by moving your feet back or elevating them.
How to Perform Bodyweight Tricep Extensions
- Place a bar in a rack or Smith machine at roughly waist height.
- Grip the bar with your hands about shoulder-width apart and walk your feet back so your body is angled.
- Keep your body straight from head to heels and your elbows pointing forward.
- Bend your elbows to lower your head toward or just below the bar.
- Press back up by straightening your elbows.
This video from Bodybuilding.com shows how to perform the bodyweight tricep extension on a Smith machine.
Tips for Bodyweight Tricep Extensions
- A lower bar makes the lift harder, so adjust the height to match your strength.
- Keep your core tight so your hips don’t sag.
- Bend at the elbows only, so it stays a triceps lift.
8. Dumbbell Skull Crusher
When to Perform Dumbbell Skull Crushers
A plain dumbbell skull crusher is the easy fallback if you only have dumbbells and a bench. It’s gentler on the elbows than a barbell version because your hands can rotate. To bias the long head, let your upper arms tilt back a bit past vertical, so the dumbbells lower behind your head instead of toward your forehead. It isn’t quite as stretchy as the incline version, but it’s quick to get into position and easy to load. Check out our skull crusher alternatives if you want more of these.
How to Perform Dumbbell Skull Crushers
- Lie on a flat bench with a dumbbell in each hand, arms extended over your chest.
- Turn your palms to face each other.
- Lower the dumbbells on either side of your head by bending your elbows, tilting your upper arms back slightly.
- Stop when you feel a deep stretch.
- Press the dumbbells back up to arm’s length.
This video from Lean Physique Lab shows how to perform the dumbbell skull crusher.
Tips for Dumbbell Skull Crushers
- Keep your elbows pointed at the ceiling rather than flared.
- Use a weight you can lower under control. Dumbbells near your skull are no joke.
- Start with a spotter or lighter weights until you know your range.
Reasons to Choose an Overhead Tricep Extension Alternative
The overhead extension is great, but there are plenty of good reasons to swap it out.
- Elbow discomfort: holding a heavy dumbbell or bar behind your head can load the elbow joint in a way that some lifters never get used to. Cables, ropes, and bands are kinder.
- Shoulder mobility: if you can’t get your arms up by your ears without arching your lower back, the overhead position is the problem, not your triceps. The katana and incline skull crusher get you a similar stretch with less shoulder demand.
- Equipment: no cable stack, no problem. A band, a bar in a rack, or a pair of dumbbells all work.
- Training at home: bands and bodyweight extensions need next to no space.
- Variety: after a few months of the same lift, a new angle gives your triceps a fresh reason to grow.
If your pain shows up in the elbow every time, I’d start with the cable rope or the band. If it’s the shoulder, try the katana or the incline skull crusher first.
Muscles Worked by Overhead Tricep Extensions
The overhead extension and its alternatives all train the same muscle group, with the long head getting the most stretch.
- Long head of the triceps: the biggest head. It crosses the shoulder joint, so it stretches most when your arm is overhead or behind your torso.
- Lateral and medial heads: work through every elbow extension, no matter the arm position.
- Anconeus: a small muscle at the elbow that helps extend the joint.
- Shoulders, lats, and core: work as stabilizers, especially on the standing and bodyweight versions.
For heavy compound triceps work, see our bench press alternatives and overhead press alternatives. If you want to fill out the rest of your arm day, check our tricep kickback alternatives.
FAQs
Do overhead tricep extensions really build more size than pushdowns?
For the long head, they probably do. The long head is stretched more in an overhead position, and a stretched muscle tends to grow well when you train it hard. I’d still do both, since a pushdown lets you load the elbow extension with more weight. See our tricep pushdown alternatives for more on that.
How many reps should I do?
Most people do best at 8 to 15 reps. The triceps are a fairly small muscle that responds to moderate loads and slow, controlled reps. I use the bands and bodyweight options for 15 to 25 reps.
Which alternative is the easiest on the elbows?
Cable rope extensions and the resistance band version are the gentlest for most people. The rope lets your wrists rotate and the load stays smooth. If you feel pain in the front of the elbow, drop the weight and slow down.
Can I do these if my shoulder hurts overhead?
Yes. Pick the katana, the incline skull crusher, or the lying cable extension. All of them stretch the long head without asking your shoulder to go all the way overhead.
How often should I train triceps?
Two to three times per week works well for most lifters. You can fit one overhead-style exercise into each session, then add a pushdown or a press. Keep a few reps in reserve on most of your work and push the last set.
Key Takeaways
If you have a cable, the overhead cable rope extension is the best straight swap, and the single-arm version is the one I’d use if one elbow is cranky. For shoulder trouble, go with the incline EZ bar skull crusher or the katana. At home, a band covers you. Pick one, run it for 3 sets of 10 to 15, and make sure you feel the stretch.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
