Cable Rope High Pulley Overhead Tricep Extension
Description
The cable rope high-pulley overhead tricep extension is a tricep isolation exercise where you face away from a high cable pulley with a rope attachment, extending at the elbows to push the rope overhead. The rope allows you to split your hands at lockout for a stronger contraction and provides a deep stretch on the long head of the triceps.
Muscle Group
Equipment Required
Cable Rope High Pulley Overhead Tricep Extension Instructions
- Attach a rope handle to a high cable pulley. Grip both ends of the rope.
- Face away from the cable machine. Step forward and lean slightly. The rope should be behind your head with elbows bent.
- Stagger your stance for stability. Brace your core. Pin your upper arms in place.
- Extend at the elbows to push the rope forward and overhead. As you reach lockout, split the rope ends apart.
- Squeeze your triceps hard for one second at lockout.
- Slowly let the rope travel back behind your head over two to three seconds. Feel the deep stretch.
- Keep your upper arms still throughout — only the forearms move.
- Repeat for the desired number of reps.
Cable Rope High Pulley Overhead Tricep Extension Form & Visual
Cable Rope High Pulley Overhead Tricep Extension Benefits
- Rope allows extra range of motion and hand splitting at lockout
- Deep stretch on the long head of the triceps
- Constant cable tension throughout the range
- Easier on the elbows than barbell overhead extensions
- Excellent finisher for tricep workouts
- Easy to load progressively
Cable Rope High Pulley Overhead Tricep Extension Muscles Worked
- Triceps brachii (especially the long head)
- Anconeus
- Anterior deltoid (isometric)
- Core (stabilizer)
Cable Rope High Pulley Overhead Tricep Extension Variations & Alternatives
- Cable Overhead Tricep Extension (bar)
- Barbell Standing Overhead Tricep Extension
- Dumbbell One-Arm Overhead Extension
- Band Overhead Tricep Extension
- Single-Arm Cable Rope Overhead Extension
- Kneeling Cable Rope Overhead Extension
- Pause Cable Rope Overhead Extension
