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Tricep Overhead Extension with Rope being performed with proper form
Tricep Overhead Extension with Rope demonstration video — proper form for the full movement.

How to do a Tricep Overhead Extension with Rope

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
934,398
Popularity Rank
196th
Difficulty
Intermediate
Triceps Strength
82 mSCORE 26th
Equipment Required

Workouts with Tricep Overhead Extension with Rope

    Target muscles worked

    Primary Muscles
    Triceps
    Secondary Muscles
    None

    Instructions for Proper Form

    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 Form 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.

    Weight & 1 Rep Max Calculator

    Average Tricep Overhead Extension with Rope standards by male, female, weight, age and height

    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
      35
      lbs
      1 Rep Max
      45
      lbs
    • intermediate
      8
      reps
      40
      lbs
      50
      lbs
    • advanced
      8
      reps
      45
      lbs
      55
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Tricep Overhead Extension with Rope

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    1. 1. Cable Rope Tricep Extension

      Photo of Cable Rope Tricep Extension being performed
      99.1 mSCORESWAPPED 2,224 TIMES

      This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

    2. 2. Cable Tricep Pushdown

      Photo of Cable Tricep Pushdown being performed
      97.9 mSCORESWAPPED 2,061 TIMES

      This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

    3. 3. Seated Tricep Press

      Photo of Seated Tricep Press being performed
      97.4 mSCORESWAPPED 1,145 TIMES

      Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

    4. 4. Cable One Arm Underhand Tricep Extension

      Photo of Cable One Arm Underhand Tricep Extension being performed
      85.4 mSCORESWAPPED 934 TIMES

      Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.

    5. 5. Dumbbell Skullcrusher

      Photo of Dumbbell Skullcrusher being performed
      98.4 mSCORESWAPPED 885 TIMES

      Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

    6. 6. Cable One Arm Tricep Side Extension

      Photo of Cable One Arm Tricep Side Extension being performed
      85.1 mSCORESWAPPED 818 TIMES

      Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.

    7. 7. Cable Underhand Tricep Pushdown

      Photo of Cable Underhand Tricep Pushdown being performed
      77.4 mSCORESWAPPED 703 TIMES

      This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.

    8. 8. Bench Dip

      Photo of Bench Dip being performed
      93.8 mSCORESWAPPED 694 TIMES

      Bench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.

    9. 9. Dumbbell Kickbacks

      Photo of Dumbbell Kickbacks being performed
      93.7 mSCORESWAPPED 691 TIMES

      Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

    10. 10. EZ-Bar Overhead Tricep Extension

      Photo of EZ-Bar Overhead Tricep Extension being performed
      89.8 mSCORESWAPPED 634 TIMES

      Like other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.