Sled Overhead Triceps Extension
Muscles worked
Instructions
- 1Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
- 2Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
- 3Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
- 4Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sled Overhead Triceps Extension
The sled overhead triceps extension uses the constant resistance of a weighted sled attached to handles by a chain or rope, instead of a standard gravity-based load. Standing with your back to the sled, hands raised overhead, the movement isolates the triceps through elbow extension, much like a cable extension but with horizontal tension instead of vertical. It's a less common exercise, mostly found in gyms equipped with conditioning sleds, offering a different resistance feel and letting you keep training by stepping forward to take up slack in the line.
check_circleBenefits
- check_circleLinear resistance different from standard gravity-based work
- check_circleEffectively isolates the triceps through elbow extension
- check_circleLow joint stress thanks to progressive tension
- check_circleGreat variation to change the stimulus at the end of a session
lightbulbExecution tips
- lightbulbKeep the elbows fixed and close to the head throughout
- lightbulbStep back progressively to keep tension in the line
- lightbulbLoad the sled moderately to stay strict on technique
- lightbulbKeep the hands close together during the extension
warningCommon mistakes
- warningLetting the elbows flare during the extension
- warningLoading the sled too heavy for the available stability
- warningForgetting to step forward to take up slack after the extension
- warningMoving the upper arm instead of just the forearm
helpFrequently asked questions
Do I need a special sled for this exercise?expand_more
A standard conditioning sled with handles works fine, attached via a chain or rope.
What's the advantage over a cable extension?expand_more
The horizontal tension offers a different feel and lets you continue the set by stepping forward progressively.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.