LiftSetsLiftSets / Exercises / Cable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension
Works the triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
triceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Beginner |
What to think about
- Elbows forward, close to your head.
- Only the forearm moves.
- Full stretch at the bottom, squeeze at the top.
How to do it
- Attach a rope to the bottom pulley of the pulley machine.
- 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.
- 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.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
- Decline Dumbbell Triceps Extension
Track it in LiftSets
Log Cable Rope Overhead Triceps Extension with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store