How to Do the Triceps Overhead Extension with Rope

Beginner · Cable · Targets Triceps

How to perform it

1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Muscles worked

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

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Triceps Overhead Extension with Rope 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.

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