Triceps Overhead Extension with Rope
The Triceps Overhead Extension with Rope 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 Triceps Overhead Extension with Rope
- Step 1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- Step 2. 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.
- Step 3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Step 4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Sample sets & reps for Triceps Overhead Extension with Rope
- 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
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