Cable Rope High Pulley Overhead Triceps Extension

An overhead triceps movement using a rope for a more natural grip and increased range of motion at the lockout.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Attach a rope to a high pulley. Hold the rope behind your head, elbows bent and facing forward. Lean forward slightly with one foot in front of the other.

Instructions

1. Extend your arms overhead while pulling the rope ends slightly apart.
2. Squeeze the triceps at full extension.
3. Control the descent back to the starting position.
4. Keep your upper arms stationary.
5. Engage your core.

Common Mistakes

1. Arching the back.
2. Flaring elbows out.
3. Using momentum to throw the weight.

Alternative Exercises

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