Cable Rope Overhead Triceps Extension

Also called overhead rope extension and overhead tricep extension.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a rope to the bottom pulley of the pulley machine.

1. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
2. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
3. Return to the starting position by flexing your triceps as you breathe out.
4. Repeat for the recommended amount of repetitions.

Cues

• Face away, elbows by the ears.
• Extend fully, spread the rope.
• Full stretch behind the head.

Common mistakes

• Elbows flaring.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.