Cable Rope Overhead Triceps ExtensionMuscles Worked
The cable rope overhead triceps extension works your triceps, with the arms-overhead position putting the long head under a big stretch. The cable keeps tension on the muscle through the whole rep, and the rope lets your hands sit in a natural palms-in position.
PrimaryTriceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Attach a rope to the low pulley, grab both ends with your palms facing each other, and turn so you face away from the stack.
- Bring the rope up behind your head and press your hands overhead until your arms are straight, elbows near your ears.
- Stagger your stance and brace your core so your torso stays still.
- Keeping your upper arms in place, bend your elbows and let the rope travel down behind your head until you feel a strong stretch.
- Extend your elbows to press the rope back overhead and squeeze your triceps at the top.
Form tips
- Keep your elbows pointing forward and close together instead of letting them flare out.
- Don't arch your lower back to finish the rep; brace and keep your ribs down.
- If getting into position from the low pulley feels awkward, set the pulley high, face away and lean forward instead.
Why it made the list
No. 8 of 12
Best Tricep Exercises
Overhead cable extension for the long head with constant tension. Rope allows natural wrist position.
More tricep exercises
See it on your own body map
Log your Cable Rope Overhead Triceps Extension sets in KasMaker and watch your triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
