Cable Rope High Pulley Overhead Tricep Extension
Auto DetectedCable rope overhead extension from a high pulley isolates the triceps, emphasizing the long head, to build arm strength and hypertrophy with consistent tension.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs
Accessory Muscles
Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
3/10Rectus Abdominis, Transverse Abdominis
Obliques
2/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to high cable pulley. Stand facing away, grasp rope behind head with elbows bent and upper arms by ears; engage core and lean slightly forward.
- Keep upper arms fixed and close to head.
- Extend elbows to push rope upward and forward.
- Fully straighten arms overhead while contracting triceps.
- Slowly bend elbows to lower rope behind head.
- Maintain control through full range of motion.
- Repeat for reps.
Coaching Tips
Form Cues
- Tuck elbows to head
- Squeeze triceps at top
- Keep upper arms still
- Engage core for stability
- Control the descent
Breathing
Inhale as you lower the rope; exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Start with elbows fully flexed behind head; end with arms straight overhead without locking elbows.
Safety
Safety Notes
- Avoid excessive weight to maintain form
- Consult professional for shoulder issues
- Warm up shoulders before starting
- Secure rope attachment firmly
Spotting
Spotting not typically required; if using heavy weight, assist by supporting elbows from behind during extension.
Common Mistakes
- Flaring elbows outward
- Swinging body for momentum
- Arching lower back
- Using partial range of motion
When to Avoid
- Acute shoulder impingement
- Elbow injuries
Flexibility Needed
- Shoulder flexion to 160 degrees
Build Up First
- Familiarity with cable machines
- Basic tricep extension form
Also known as
High Pulley Overhead Tricep Extension, Overhead Rope Tricep Extension, Cable Overhead Tricep Pushdown
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