Triceps Overhead Extension with Rope
How to do the Triceps Overhead Extension with Rope with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
,
Cable
How to do the Triceps Overhead Extension with Rope
- 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.
Log it, see it on your body.
Every Triceps Overhead Extension with Rope set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Triceps Overhead Extension with Rope: common questions
What muscles does the Triceps Overhead Extension with Rope work?
The Triceps Overhead Extension with Rope primarily works the Triceps.
Is the Triceps Overhead Extension with Rope suitable for beginners?
Yes. The Triceps Overhead Extension with Rope is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Triceps Overhead Extension with Rope?
To do the Triceps Overhead Extension with Rope you'll need a cable machine.
Is the Triceps Overhead Extension with Rope a compound or isolation exercise?
The Triceps Overhead Extension with Rope is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Triceps Overhead Extension with Rope with correct form?
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable. Follow the full step-by-step above for the complete movement.
Log your Triceps Overhead Extension with Rope sets, free.
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