Overhead Cable Rope Extension tutorial
The overhead cable rope extension positions the arms overhead, loading the long head of the triceps in a stretched position. It is excellent for building complete triceps size and adding variety for intermediate trainees.
How to perform
- Attach a rope to a low or mid pulley and grip it with both hands.
- Face away from the machine with a staggered stance and lean slightly forward.
- Bring the rope behind your head with elbows beside your head pointing forward.
- Keeping your upper arms still, extend your forearms forward and up.
- Spread the rope ends slightly at the end and squeeze your triceps.
- Slowly return your forearms behind your head until you feel a triceps stretch.
Breathing: Exhale as you extend your arms and inhale as you return the rope behind your head.
Key tips
- Keep your elbows tucked close to your head.
- Brace your core so your lower back doesn't arch.
- Move only at the elbows; keep the upper arms fixed.
Common mistakes
- Flaring the elbows out.
- Moving the upper arms and using the shoulders.
- Arching the lower back to move heavy weight.
Safety: People with limited or painful shoulders should use standard rope pushdowns instead.
TricepsPrimary muscle
CableEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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