Triceps Overhead Extension with Rope

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

Triceps Overhead Extension with Rope: finishing position

Main muscles: Triceps
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Push

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.

Sets and reps

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

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 Triceps Overhead Extension with Rope

Questions

What muscles does the Triceps Overhead Extension with Rope work?

Mainly the triceps.

Is the Triceps Overhead Extension with Rope 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 Triceps Overhead Extension with Rope?

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

How many sets and reps of the Triceps Overhead Extension with Rope 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).