Cable Rope Overhead Tricep Extensions

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

Cable Rope Overhead Tricep Extensions Instruction

  • Fix a rope to a cable attachment and set it toward the bottom of the machine.
  • Grip the rope and turn to face away from the machine.
  • Elevate your elbows above your head.
  • Your elbows can flare slightly.
  • Make sure to be standing in a strong, lifting position. 
    • Chest up.
    • Eyes fixated straight ahead.
    • Core is braced with no arch in the low back.
    • Knees are slightly bent.
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Extend at the elbow and push the rope up, allow your arms, wrists, and hands to rotate naturally.
    • This applies for the concentric and eccentric.
  • On the eccentric, don't be afraid to let your elbows track inward slightly. This is creating a greater stretch on the tricep musculature. 
    • This helps maintain tension in the muscle on the descent.
    • Don't just drop the weight from the top.


  • Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on your low back and elbow.
  • Using "Free" Handles is another attachment that works well with this exercise.
Previous article Cable One Arm Tricep Extensions
Next article One Arm Seated Overhead Tricep Extension