Cable Overhead Triceps Extension (rope attachment)
Builds the triceps, improving pressing strength for lifts like the bench press and push ups.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand facing the cable machine and set the high pulley to the top position, attach the rope handle, and take a step back.
- 02
Grip the rope with your palms facing each other and bring your hands overhead so your elbows point forward and stay close to your head, then brace your core.
- 03
Extend your elbows and press the rope upward and slightly forward until you feel a strong contraction in your triceps.
- 04
Lower the rope under control back behind your head by bending your elbows, and keep your upper arms stationary.
- 05
Repeat the movement at a steady pace without hyperextending your lower back.
Beginner's guide
§ 03 · GuideBuilds the triceps, improving pressing strength for lifts like the bench press and push ups.
You should feel it in your triceps. It should not be felt in your lower back or shoulders.
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 · SisuLiftCable 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
Tips
§ 05 · TipsKeep 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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