As much as we love training biceps, a little more than half of our overall arm size comes from the triceps, especially when all three heads are consistently trained.
Effective triceps training involves:
One of the best ways to accomplish this is the overhead cable triceps extension performed in a rest-pause fashion.
The overhead position is crucial. It allows the often-neglected long head to be fully stimulated. If you train the triceps while the shoulder is adducted or extended, you're leaving gains on the table. The overhead position will also keep you in a stretched position, great for hypertrophy.
Using a cable will provide constant tension and is more optimal than free weights for those who have chronic elbow pain.