Overhead Triceps Extension with Rope

Technique

How to perform Overhead Triceps Extension with Rope

1. Attach a rope to a low cable pulley and hold one end in each hand.
2. Face away from the machine, stagger your feet and bring the rope behind your head with both upper arms raised.
3. Lean slightly away from the cable while keeping your ribs and pelvis steady.
4. Straighten your elbows to move your hands overhead, keeping the upper arms in place.
5. Bend your elbows under control to bring the rope behind your head again.
6. Repeat without swinging the torso or turning the movement into a shoulder press.

Programming relevance

Muscles involved

Primary targets: Triceps Long Head, Triceps Lateral Head, Triceps Medial Head.