TricepsBeginner

Triceps Overhead Extension with Rope

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Triceps

Movement instructions

1
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2
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.
3
To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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