Cable Rope Overhead Tricep Extension
Auto DetectedAn isolation exercise using a low-pulley cable rope to target the triceps, emphasizing the long head through overhead extension for arm hypertrophy and pressing strength.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
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
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to low pulley on cable machine. Stand facing away with feet shoulder-width, grasp rope neutrally, step forward for tension, position hands behind head with elbows bent.
- Bend elbows to lower rope behind head, feeling triceps stretch.
- Extend arms overhead by straightening elbows, keeping upper arms stationary.
- Squeeze triceps at full extension, optionally spreading rope ends.
- Slowly bend elbows to return rope behind head under control.
- Maintain core engagement and neutral spine throughout.
- Repeat for reps, focusing on elbow movement only.
Coaching Tips
Form Cues
- Elbows close to ears
- Squeeze triceps hard
- Upper arms stationary
- Core tight, back straight
Breathing
Inhale as you lower the rope, exhale as you extend arms overhead; brace core before each rep.
Tempo
3-1-1
Range of Motion
Start with elbows bent and rope behind head at deepest stretch; end with arms fully extended overhead without locking elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not hyperextend shoulders
- Use lighter load if shoulder mobility is limited
- Stop if elbow or shoulder pain occurs
Spotting
Spotting not typically needed; assist by supporting elbows if form breaks on heavy sets.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Swinging with momentum
- Incomplete stretch behind head
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist neutral mobility
Build Up First
- Basic cable machine familiarity
- Proper elbow extension form
Also known as
Low Pulley Overhead Tricep Extension, Standing Rope Tricep Extension, Overhead Cable Tricep Pushdown
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