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Triceps Overhead Extension with Rope

Triceps Overhead Extension with Rope is a beginner isolation cable exercise that mainly works your triceps.

💪 Triceps🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Triceps Overhead Extension with Rope: starting position
Starting position
Triceps Overhead Extension with Rope: end position
End position

How to do the triceps overhead extension with rope

  1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
  2. 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.
  3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
  4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Triceps Overhead Extension with Rope alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the triceps overhead extension with rope work?

It mainly works your triceps.

How many sets and reps of triceps overhead extension with rope should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the triceps overhead extension with rope good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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