Rope Overhead Triceps Extension (Cable)

An isolation exercise for the triceps using a cable machine with a rope attachment held overhead to extend the elbows and target long head triceps.

Instructions

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

Tips

• Keep your elbows pointed forward and close to your head throughout the movement
• The overhead position specifically targets the long head of the triceps
• Lower the weight under control without letting it crash down
• Maintain tension in the triceps at the bottom position before extending
• A slight forward lean can help with balance but maintain an upright posture