Triceps Overhead Extension with Rope
Muscles worked
Instructions
- 1Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- 2Position 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.
- 3To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- 4Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Triceps Overhead Extension with Rope
The triceps overhead extension with rope uses a rope attachment on a low pulley to allow a natural hand path, letting the hands split slightly apart at the top unlike a rigid bar. Standing with your back to the machine, hands start behind the head and extend overhead, heavily engaging the long head of the triceps thanks to the stretch at the bottom. The cable's constant tension throughout the movement makes it an excellent tool for maintaining continuous tension on the triceps, without the slack you can get at the top of a free-weight movement.
check_circleBenefits
- check_circleNatural hand path thanks to the rope
- check_circleDeep stretch of the triceps long head
- check_circleConstant cable tension throughout the movement
- check_circleGreat finisher for triceps volume
lightbulbExecution tips
- lightbulbKeep the elbows fixed and close to the head
- lightbulbLet the hands split slightly apart at the top
- lightbulbLean the torso slightly forward for stability
- lightbulbSqueeze the triceps hard for a second at the top
warningCommon mistakes
- warningLetting the elbows flare during the extension
- warningUsing the torso to help push the weight
- warningLoading too heavy and losing full range of motion
- warningNot stabilizing the feet enough
helpFrequently asked questions
Why use a rope instead of a bar?expand_more
The rope lets the hands split slightly apart at the top, giving a more natural path and a better contraction.
Should I lean the torso forward?expand_more
A slight lean helps stabilize the position, especially with heavier loads.
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