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
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