Cable Overhead Extension Rope
Primary muscles: Triceps
Secondary muscles: Shoulders, Forearms
Resistance
Cable Pulley Machine
How to do the Cable Overhead Extension Rope
- Attach a rope handle to the high pulley on a cable machine. Stand with your feet shoulder-width apart, back to the machine, and grasp the rope handle with both hands, palms facing each other.
- Step forward to create tension in the cable. Extend your arms straight in level with your torso, keeping your elbows close to your head.
- Lower the rope behind your head by bending your elbows, keeping your upper arms stationary.
- Extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid using momentum.
- Focus on squeezing your triceps at the top of the movement.
- Exhale as you extend your arms and inhale as you lower the rope.
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