Sled Overhead Triceps Extension
Sled Overhead Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with other equipment.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.