Cable Rope Overhead Triceps Extension
How to do the Cable Rope Overhead Triceps Extension
- 1
Attach a rope to the bottom pulley of the pulley machine.
- 2
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.
- 3
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.
- 4
Return to the starting position by flexing your triceps as you breathe out.
- 5
Repeat for the recommended amount of repetitions.
How to program the Cable Rope Overhead Triceps Extension
Sets and reps
As an isolation movement, the Cable Rope Overhead Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Rope Overhead Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Rope Overhead Triceps Extension work?
The Cable Rope Overhead Triceps Extension primarily targets the Triceps.
What equipment do I need for the Cable Rope Overhead Triceps Extension?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Rope Overhead Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
