Triceps Overhead Extension with Rope
A upper arms exercise targeting the triceps, performed with cable.
How to do Triceps Overhead Extension with Rope
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Muscles worked
Primary (target)
Secondary
Related exercises
active style cable pushdown
assisted standing triceps extension (with towel)
assisted standing triceps extension (with towel) with horizontal
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
Track Triceps Overhead Extension with Rope in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →