How to Do the Cable Rope Overhead Triceps Extension

Beginner · Cable · Targets Triceps

How to perform it

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.

Muscles worked

The Cable Rope Overhead Triceps Extension primarily targets your Triceps. You'll need cable.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Cable Rope Overhead Triceps Extension slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.