Triceps Overhead Extension with Rope

A cable-based tricep isolation exercise using a rope attachment, performed with the arms extended overhead.

Instructions

1. Attach a rope to a cable machine set at the low pulley position
2. Face away from the machine and grasp the rope with both hands
3. Position your hands behind your head with your elbows pointing upward and bent at approximately 90 degrees
4. Slightly stagger your stance for stability and lean away from the machine
5. Extend your elbows overhead, pressing the rope upward and slightly forward
6. Fully extend your triceps, feeling a strong contraction at the top
7. Squeeze your triceps for a brief moment
8. Lower the rope with control back to the starting position behind your head

Tips

• The rope attachment allows the hands to separate at the bottom, increasing range of motion
• Keep your elbows high and stationary throughout; only your forearms should move
• This exercise is excellent for targeting the long head of the triceps
• Maintain slight forward lean to prevent excessive lower back strain
• Use a controlled tempo to maximize tricep engagement
• This movement pairs well with other tricep exercises for a complete arm workout