Arms
Cable Rope Overhead Triceps Extension
Attach a rope handle to a high pulley on a cable machine. Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- triceps brachii
Secondary muscles
- anconeus
- rectus abdominis
- obliques
Target muscles
- arms
How to perform
- 1
Attach a rope handle to a high pulley on a cable machine.
- 2
Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension.
- 3
Position your upper arms close to your head, elbows pointing forward, and core braced.
- 4
Keeping your upper arms stationary, extend your forearms overhead until your arms are fully straight, squeezing your triceps.
- 5
Slowly return to the starting position, allowing a deep stretch in the triceps, maintaining control.
- 6
Repeat for desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
