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Cable Rope Overhead Triceps Extension

A beginner strength exercise for the triceps, done with a cable.

Cable Rope Overhead Triceps Extension: starting positionCable Rope Overhead Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Rope Overhead Triceps Extension

Questions

What muscles does the Cable Rope Overhead Triceps Extension work?

Mainly the triceps.

Is the Cable Rope Overhead Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Rope Overhead Triceps Extension?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension or Low Cable Triceps Extension.

How many sets and reps of the Cable Rope Overhead Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).