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Cable Overhead Triceps Extension (rope attachment)

Cable Overhead Triceps Extension (rope attachment)

The Cable Overhead Triceps Extension, performed with a rope attachment, is an effective exercise that targets and strengthens the triceps muscles. This exercise is commonly performed at the gym using a cable machine, but with the right equipment, it can also be done at home. To perform this exercise, you'll need a cable machine with a rope attachment. Stand facing away from the machine and grab the rope with both hands, palms facing each other. Position your feet shoulder-width apart for stability. Begin with your elbows bent and your hands just above your head. Engage your core and ensure a stable posture throughout the movement. Slowly extend your arms forward and upward, keeping your elbows close to your head and your upper arms stationary. Focus on contracting your triceps as you fully extend your arms. Pause for a moment, feeling the tension in your triceps, and then slowly return to the starting position. The Cable Overhead Triceps Extension is an excellent exercise for sculpting and toning the triceps muscles. It also helps improve elbow joint flexibility and overall upper body strength. It's important to maintain proper form throughout the movement to maximize results and minimize the risk of injury. Remember to adjust the weight on the cable machine according to your fitness level and goals. Aim for 2-3 sets of 8-12 repetitions, resting for 30-60 seconds between sets. As with any exercise, it's always important to listen to your body, start with lighter weights if you're new to this exercise, and gradually increase intensity as you become more comfortable and strong. Adding the Cable Overhead Triceps Extension (rope attachment) to your workout routine can help you achieve well-defined triceps, which can contribute to a balanced and aesthetically pleasing upper body. Enjoy the burn and the results this exercise has to offer!


  • Stand facing a cable machine with your feet shoulder-width apart.
  • Attach a rope attachment to the high pulley of the machine.
  • Grasp the rope with both hands using an overhand grip.
  • Bring your hands above your head with your elbows pointing forward.
  • Keep your upper arms close to your head and perpendicular to the floor throughout the exercise.
  • While keeping your upper arms stationary, slowly lower the rope behind your head by bending your elbows.
  • Pause briefly at the bottom of the movement and feel the stretch in your triceps.
  • Extend your elbows and bring the rope back to the starting position, fully contracting your triceps.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to prevent injury and target the triceps effectively.
  • Start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.
  • Increase the range of motion by fully extending your arms overhead and flexing the triceps at the bottom of the movement.
  • Incorporate a slow and controlled eccentric (lowering) phase to activate more muscle fibers and enhance muscle growth.
  • Engage your core and keep your spine neutral throughout the exercise to improve stability and prevent back strain.
  • Ensure proper breathing by exhaling as you extend your arms and inhaling as you bend your elbows.
  • Vary your grip by using different handles to target the triceps from different angles and add variety to your workout.
  • Stretch your triceps after your workout to improve flexibility and aid in muscle recovery.
  • Incorporate other complementary exercises such as push-ups and bench dips to further strengthen your triceps.
  • Fuel your body with a balanced diet that includes lean protein, healthy fats, and carbohydrates to support muscle growth and recovery.


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