How to do a Tricep Overhead Extension with Rope

Authored by Fitbod

About Tricep Overhead Extension with Rope

Sets Logged
758,036
Popularity Rank
217th
Difficulty
Intermediate
Triceps Strength
82 mSCORE 26th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.

  1. Attach a cable rope and place the pulley to shoulder height.
  2. Grasp the cable rope with neutral grip (palms facing each other), and turn around, facing away from the pulley. Extend your hands directly behind your head.
  3. Bend your torso forward keeping your back straight and chest up. Position your right foot one step forward.
  4. Extend your elbows forward until your arms are straight.
  5. Once you have reached full arm extension, flex your elbows back to the starting position.

Common Mistakes

  • Limit Range of Motion at the Top

    There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.

  • Elbow Drift

    Keep your elbows as stationary as possible throughout this exercise. This will help you maintain tension in your triceps. Think of the weight arcing around your elbow, rather than simply pressing the weight overhead.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps