How to Do Triceps Overhead Extension with Rope
Step-by-step instructions, muscles worked and workouts that use the triceps overhead extension with rope.
| Main muscles | Triceps |
| Also works | — |
| Equipment | Cable |
| Level | Beginner |
| Type | Strength |
How to do it
- Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- 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.
- To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →
Door anchor for bandsTurns any door into a cable machine.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: