HyperBody
Exercise library · Arms

Overhead Rope Extension.

Cable overhead triceps isolation for long head stretch.

IntermediateCable Machine
Overhead Rope Extension
The numbers
Sets
3–4
Reps
10–15
Rest
45–60
Muscles
Primary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Attach rope to low pulley

  2. Step 02

    Face away holding rope overhead

  3. Step 03

    Bend elbows lowering rope behind head

  4. Step 04

    Extend arms fully overhead

  5. Step 05

    Repeat

What separates good from great

Pro cues.

  • Brace core tightly

  • Keep elbows in line

  • Don't arch lower back