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Cable Rope Overhead Tricep Extension 5s · no sound

Cable Rope Overhead Tricep Extension

Overhead rope extension from a high pulley that stretches the triceps long head before every elbow extension.

Primary muscle
Triceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Attach a rope to a high pulley and select a moderate weight.
  2. Grip both ends with a neutral grip and turn away from the stack.
  3. Take a split stance and bring the rope behind your head with the elbows bent.
  4. Hinge slightly forward at the hips and brace your abs.
  5. Extend your elbows to drive the rope forward and slightly apart.
  6. Stop just short of lockout, then lower back into the stretch under control.

Common mistakes

  • Letting the elbows flare and travel, which turns the extension into a press.
  • Arching the lower back as the cable pulls, which loads the spine instead of the triceps.
  • Locking out hard at the top, which hands the tension to the elbow joint.
  • Choosing a weight that pulls you backwards, so the stance rather than the arms controls the rep.

Muscles worked

Primary
Triceps
Secondary
Abs

Same movement, other equipment

Band Tricep Kickbacks Beginner Band Tricep Kickbacks Triceps Resistance band Dumbbell Decline Skullcrusher Beginner Dumbbell Decline Skullcrusher Triceps Dumbbell Dumbbell Skullcrusher Beginner Dumbbell Skullcrusher Triceps Dumbbell Dumbbell Tricep Kickback Beginner Dumbbell Tricep Kickback Triceps Dumbbell

Similar exercises

Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Overhead Straight Bar Extensions Beginner Cable Overhead Straight Bar Extensions Triceps Cable Machine Cable Rope Pushdown Beginner Cable Rope Pushdown Triceps Cable Machine Cable Single Arm Rope Pushdown Beginner Cable Single Arm Rope Pushdown Triceps Cable Machine Cable Tricep Kickback Beginner Cable Tricep Kickback Triceps Cable Machine

Good to know

What muscles does the Cable Rope Overhead Tricep Extension work?
Mainly the triceps. It also works the abs.
What equipment do you need for the Cable Rope Overhead Tricep Extension?
It uses a cable machine. Without it, the Band Tricep Kickbacks and the Dumbbell Decline Skullcrusher train the same muscles the same way.
Is the Cable Rope Overhead Tricep Extension good for beginners?
GymVim rates it beginner.

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