Triceps Overhead Extension with Rope
The Triceps Overhead Extension with Rope is a beginner cable machine exercise that works the Triceps. Follow the steps below.
Target musclesTriceps
EquipmentCable Machine
LevelBeginner
How to do the Triceps Overhead Extension with Rope
- Attach a rope to a low pulley.
- After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.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.To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.