VARIATIONS

Cable Rope Overhead Triceps Extension

Rope attachment uses neutral grip overhead

This isolation movement targets the long head of the triceps by placing the arms in an overhead position. The constant tension from the cable stack maximizes muscle engagement throughout the entire range of motion.

HOW TO DO IT

Attach a rope handle to the low pulley of the cable machine.
Grab the rope with both hands using a neutral grip.
Extend your arms fully so your hands are directly above your head.
Keep your elbows tucked close to your ears and stationary.
Lower the rope behind your head until your forearms touch your biceps.
Push the rope back up to the starting position by extending your elbows.

COMMON MISTAKES

Flaring the elbows outward instead of keeping them tucked.
Moving the upper arms forward or backward during the repetition.
Using momentum to swing the weight up instead of isolating the triceps.
Stopping short of full extension at the top of the lift.

TIPS

Keep your elbows pointing forward rather than flaring out to the sides.
Spread the rope apart at the top of the movement to increase contraction.
Maintain a tight core to prevent your lower back from arching.

SAFETY

Avoid excessive arching of the lower back when lifting heavy loads overhead.

DETAILS

Muscles: Triceps
Equipment: Cable Machine
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Load position: Overhead
Handle: Rope
Arms: Both
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Pulley height: Low

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