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§ L · Exercises · TricepsUpdated

Cable Overhead Triceps Extension (rope attachment)

Builds the triceps, improving pressing strength for lifts like the bench press and push ups.

All triceps exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps

How to perform

§ 02 · Steps
  1. 01

    Attach a rope to the low pulley, grab it and stand with your back to the machine so the rope comes from low behind you.

  2. 02

    Grip the rope with your palms facing each other and bring your hands behind your head so your elbows point up and stay close to your head, then brace your core.

  3. 03

    Extend your elbows and press the rope straight up until you feel a strong contraction in your triceps.

  4. 04

    Lower the rope under control back behind your head by bending your elbows, and keep your upper arms stationary.

  5. 05

    Repeat the movement at a steady pace without hyperextending your lower back.

Beginner's guide

§ 03 · Guide
What it works

Builds the triceps, improving pressing strength for lifts like the bench press and push ups.

What it should feel like

You should feel it in your triceps. It should not be felt in your lower back or shoulders.

Most common mistake

A common mistake is letting the elbows flare or moving the upper arms. Keep your elbows close, brace your core, and use a weight you can control.

How to get started at the gym

§ 04 · SisuLift

Cable Overhead Triceps Extension (rope attachment) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows tucked in and your upper arms stationary to maintain triceps isolation. If your lower back begins to arch, reduce the weight and brace your core more firmly.

This movement loads the triceps through a long overhead range of motion and emphasizes the long head.

More exercises: Triceps

§ 06 · Same muscles

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