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Cable Rope Overhead Triceps Extension

The Cable Rope Overhead Triceps Extension primarily targets your Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Cable Rope Overhead Triceps Extension

  1. Step 1. Attach a rope to the bottom pulley of the pulley machine.
  2. Step 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. Step 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. Step 4. Return to the starting position by flexing your triceps as you breathe out.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the cable rope overhead extension target?

This exercise primarily targets the triceps brachii, with a specific emphasis on the long head due to the overhead shoulder position. It provides constant tension throughout the entire range of motion.

How should I position my elbows during the movement?

Keep your elbows tucked close to your head and pointing forward rather than flaring out to the sides. This alignment ensures the tension remains on the triceps and reduces unnecessary strain on the shoulder joints.

What is a common mistake to avoid when performing this exercise?

Avoid using excessive momentum or arching your lower back to move the weight. Maintain a stable core and a staggered stance to prevent the cable from pulling your torso out of alignment.

What is a suitable alternative for beginners who struggle with cable stability?

Beginners can perform the overhead extension seated on a bench with a single dumbbell held in both hands. This provides more spinal support and simplifies the balance requirements while building foundational triceps strength.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a deep stretch at the bottom of the movement and a full lockout at the top to maximize muscle fiber recruitment.

Sample sets & reps for Cable Rope Overhead Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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