Cable Overhead Triceps Extension with Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to a low or mid-height position and attach the rope accessory.
2. Face away from the machine, grab the rope with a neutral grip (palms facing each other), and bring your hands behind your head.
3. Step forward into a staggered stance for stability and lean your torso slightly forward from the hips.
4. Position your upper arms vertically next to your ears with your elbows pointed toward the ceiling.

How to do it

1. Inhale as you lower the rope behind your head by bending your elbows until you feel a deep stretch in your triceps.
2. Exhale as you extend your arms overhead, moving only your forearms while keeping your upper arms stationary.
3. Pull the rope ends apart at the top of the movement to achieve a peak contraction.
4. Maintain a controlled tempo, taking 2 seconds to lower the weight and 2 seconds to extend.

Form checklist

• Keep elbows tucked in close to your head; avoid letting them flare out to the sides.
• Maintain a neutral spine and braced core to prevent arching your lower back as the weight moves.
• Ensure your upper arms remain fixed and perpendicular to the floor throughout the set.
• Use a full range of motion, allowing the hands to drop below the level of the head at the bottom.

Pro tips

• Focus on the 'stretch' at the bottom of the rep to maximize recruitment of the triceps long head.
• Imagine you are trying to touch the ceiling with your knuckles to ensure full elbow extension.

Make it harder

• Incorporate a 2-second isometric hold at the point of maximum stretch (the bottom) to increase time under tension.
• Perform slow eccentrics, taking 4 seconds to lower the weight behind your head.

Frequently asked

What muscles does the cable overhead triceps extension with rope attachment work?

The cable overhead triceps extension with rope attachment primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.

What equipment do you need for the cable overhead triceps extension with rope attachment?

The cable overhead triceps extension with rope attachment uses cable and rope.

Is the cable overhead triceps extension with rope attachment good for beginners?

The cable overhead triceps extension with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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