Exercise guide
Cable Rope Overhead Triceps Extension
The Cable Rope Overhead Triceps Extension uses a rope attached to a low pulley. The rope travels behind the body and above the head while the triceps straighten the elbows. The overhead position places the upper arms beside the head throughout the movement.
Training context
Benefits of the overhead rope extension
The exercise trains elbow extension with the arms overhead and allows each hand to follow a comfortable path through the rope attachment. Cable tension remains present as the elbows bend behind the head.
This variation is usually performed facing away from the low pulley. Stance and distance from the machine should keep the cable clear of the back and shoulders.
Technique overview
Keep the upper arms beside the head
Face away from the pulley and bring the rope overhead with your elbows bent. Keep the upper arms nearly vertical as you straighten the elbows and separate the rope ends slightly. Return slowly behind the head without allowing the elbows to flare widely. Reduce the load if the lower back begins to arch.
Treat this as an overview and use a range, pace, and setup you can control.