Cable Rope Overhead Triceps Extension

How to do the Cable Rope Overhead Triceps Extension

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

Role	Muscles
Primary	triceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the Cable Rope Overhead Triceps Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Cable Rope Overhead Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Cable Hammer Curls - Rope Attachment biceps Cable Preacher Curl biceps Lying Close-Grip Bar Curl On High Pulley biceps Reverse Cable Curl biceps

Common questions

What muscles does the Cable Rope Overhead Triceps Extension work?

The Cable Rope Overhead Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Rope Overhead Triceps Extension?

A Cable Machine. Without a cable machine, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Cable Rope Overhead Triceps Extension suitable for beginners?

Yes, the Cable Rope Overhead Triceps Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the Cable Rope Overhead Triceps Extension go in a workout?

Late — the Cable Rope Overhead Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Cable Hammer Curls - Rope Attachment and Cable Preacher Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine