Triceps Overhead Extension with Rope

Also called overhead rope extension, cable overhead triceps extension and rope overhead extension.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.

1. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
2. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
3. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Cues

• Face away, staggered stance.
• Elbows up, by the ears.
• Straighten and spread the rope.
• Stretch back slowly.

Common mistakes

• Elbows flaring wide.
• Moving the upper arms.

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. Pain that's sharp or gets worse set to set means stop.

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