Exercise library · Arms
Overhead Rope Extension.
Cable overhead triceps isolation for long head stretch.
Also known as: Rope Overhead Triceps Extension, Cable Overhead Triceps, Overhead Triceps Extension, Rope Triceps Extension
IntermediateCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–60 s
The play-by-play
How to do it.
- Step 01
Attach rope to low pulley
- Step 02
Face away holding rope overhead
- Step 03
Bend elbows lowering rope behind head
- Step 04
Extend arms fully overhead
- Step 05
Repeat
What separates good from great
Pro cues.
Brace core tightly
Keep elbows in line
Don't arch lower back
Common questions
Questions, answered.
- What is the Overhead Rope Extension?
- Cable overhead triceps isolation for long head stretch.
- What muscles does the Overhead Rope Extension work?
- The Overhead Rope Extension primarily works your triceps.
- What equipment do I need for the Overhead Rope Extension?
- You need a cable machine to perform the Overhead Rope Extension.
- How many sets and reps should I do for the Overhead Rope Extension?
- A typical prescription for the Overhead Rope Extension is 3–4 sets of 10–15 reps. Rest about 45–60 seconds between sets.
- Is the Overhead Rope Extension good for beginners?
- The Overhead Rope Extension is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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