Sled Overhead Triceps Extension
Sled Overhead Triceps Extension is a strength and conditioning - advancing elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Deltoid, Serratus anterior, Obliques, Quadriceps
- Exercise type
- Strength and conditioning - advancing elbow extension
Exercise technique
- Attachment
Attach two handles to the sled with rope or chain.
- Direction
Turn your back to the sled and move forward until the line is taut.
- Base
Place your feet in a balanced staggered stance.
- Arms
Keep your hands close together above and behind your head, with your elbows pointing upward.
- Extension
Keep your upper arms still as you extend your elbows and move the sled.
- Reset
Once your arms are extended, take a small forward step to remove slack from the line.
- Return
Bend your elbows under control to prepare for the next extension.
Key technique points
- Keep your overhead arm angle comfortable.
- Do not swing your upper arms forward.
- Reestablish line tension for every repetition.
- Use a small step.
- Stabilize your torso without arching your lower back.
- Exhale as you extend.
Common mistakes
Pulling with the whole arm
Do not turn the triceps extension into a forward press from the shoulders.
Leaving the rope slack
Do not create a sudden pulling jolt at the start of a new repetition.
Bending at the waist
Do not overcome sled resistance by folding your torso forward.
Taking a large step
Do not let walking momentum replace elbow control.
Flaring the elbows
Do not let your elbows drift sideways uncontrollably from their overhead alignment.
Choosing an excessively heavy sled
Do not heave with your entire body instead of moving through your elbows.
Frequently asked questions
Sled Overhead Triceps Extension: why is “Pulling with the whole arm” a mistake?
Do not turn the triceps extension into a forward press from the shoulders.
Sled Overhead Triceps Extension: why is “Leaving the rope slack” a mistake?
Do not create a sudden pulling jolt at the start of a new repetition.
Sled Overhead Triceps Extension: why is “Bending at the waist” a mistake?
Do not overcome sled resistance by folding your torso forward.
Sled Overhead Triceps Extension: why is “Taking a large step” a mistake?
Do not let walking momentum replace elbow control.
Sled Overhead Triceps Extension: why is “Flaring the elbows” a mistake?
Do not let your elbows drift sideways uncontrollably from their overhead alignment.
Sled Overhead Triceps Extension: why is “Choosing an excessively heavy sled” a mistake?
Do not heave with your entire body instead of moving through your elbows.
What should I focus on when doing Sled Overhead Triceps Extension?
Keep your overhead arm angle comfortable. Do not swing your upper arms forward. Reestablish line tension for every repetition. Use a small step. Stabilize your torso without arching your lower back. Exhale as you extend.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.