Cable Overhead Tricep Rope Extension

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Attach a rope handle to a high pulley. Select a weight you can control without leaning or arching your back. Step forward to create tension, and take a staggered stance (one foot slightly in front) for stability.

Starting Position

Face away from the cable stack and bring the rope behind your head. Your elbows should be bent and pointing forward/up, with your upper arms close to your head. Brace your core, keep your ribs down, and maintain a tall posture (avoid excessive low-back arch). Keep wrists neutral and grip the rope ends firmly.

Execution

Follow these steps to perform Cable Overhead Tricep Rope Extensions with proper form:

Adjust the cable machine pulley to a high position and attach the tricep rope.
Stand facing the machine with your feet shoulder-width apart and your knees slightly bent for stability.
Grasp the tricep rope with an overhand grip, palms facing downward.
Position your arms parallel to the floor, with your elbows tucked in and close to your sides.
Engage your core muscles and maintain a neutral spine.
Initiate the movement by extending your arms downward, keeping your elbows stationary and close to your sides.
Continue the downward movement until your arms are fully extended and your triceps are fully contracted.
Pause for a brief moment, then slowly return to the starting position, controlling the weight and maintaining tension in your triceps.
Repeat for the desired number of repetitions.

Cable Overhead Tricep Rope Extensions primarily target the following muscle group:

Triceps: The three-headed muscle group located at the back of your upper arm responsible for arm extension.

‍

Tips on doing this exercise

Keep “ribs down, core tight” so the triceps do the work—not your low back.

Think “elbows stay high and still” while only the forearms move.

Use a slow lowering (2–3 seconds) to increase time under tension.

If shoulders feel cranky, slightly narrow your elbow position and reduce the range.

To progress: add reps first, then load—while keeping elbows stable and posture clean.

‍

Common Mistakes

Flaring the elbows out wide and losing triceps tension

Arching the lower back / ribs popping up to “cheat” the weight

Letting elbows drift forward/back excessively instead of staying stable

Using momentum (body rocking) rather than controlled elbow extension

Cutting range of motion short or rushing the lowering phase

Turning wrists or letting the rope pull you out of position

‍

Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory/pump work: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (heavier, strict form)
Rest 45–90 seconds between sets.

‍