Cable Rope High Pulley Overhead Tricep Extension
Sculpt and strengthen your triceps with the Cable Rope High Pulley Overhead Tricep Extension.
Description
An isolation exercise that primarily targets the triceps while also engaging the shoulders and the back muscles.
How to Do Cable Rope High Pulley Overhead Tricep Extension
- 1Setup
Adjust the cable pulley to a high position, typically above head height. Attach a rope attachment to the cable.
- 2Setup
Face away from the cable machine, grasp the rope with both hands, using a neutral grip (palms facing each other). Take a small step forward, away from the machine, to create tension.
- 3
Keeping your elbows fixed close to your head and pointing forward, fully extend your arms overhead, contracting your triceps to straighten your elbows. Exhale as you extend.
- 4
Slowly and with control, allow the rope to return to the starting position by flexing your elbows, feeling a stretch in your triceps. Inhale during this eccentric phase.
Tips
- Maintain a slight forward lean in your torso to help stabilize your body and keep consistent tension on the triceps throughout the movement.
- Focus on squeezing your triceps at the top of the movement, imagining you're trying to pull the rope apart to maximize peak contraction.
- Control the eccentric (lowering) phase, taking about 2-3 seconds to return to the starting position for greater muscle engagement and hypertrophy.
- Keep your elbows tucked in and pointing forward throughout the entire movement to maximize triceps activation and minimize shoulder involvement.
Common Mistakes
- ×Flaring elbows out to the sides reduces triceps engagement; keep your elbows tucked in and pointed forward throughout the movement for optimal isolation.
- ×Using too much momentum or swinging the arms indicates the weight is too heavy; lighten the load and focus on a slow, controlled extension to properly work the triceps.
- ×Not achieving full extension at the top limits triceps activation; ensure you fully straighten your arms overhead to contract the triceps completely.
Variations
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
Cable Overhead Single Arm Triceps Extension (rope attachment)
Sculpt and strengthen your triceps with the single-arm overhead cable extension. Isolate muscle for definition and power.
Cable One Arm High Pulley Overhead Tricep Extension
Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.
Cable High Pulley Overhead Tricep Extension
Sculpt strong triceps with the Cable High Pulley Overhead Tricep Extension. Extend your arms overhead to isolate and build impressive upper arm definition.
Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown (with rope attachment)
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Cable Pushdown
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Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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