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Cable Overhead Triceps Extension (rope attachment)

Cable Overhead Triceps Extension (rope attachment)

The Cable Overhead Triceps Extension with a rope attachment is a highly effective exercise that specifically targets and strengthens the triceps muscles, the large muscles on the back of your upper arms. This exercise can be performed using a cable machine at your gym or with a home gym setup that includes a cable pulley system. The primary benefit of this exercise is its ability to isolate and effectively engage the triceps muscles. By using the rope attachment, you are able to focus on the contraction and extension of these muscles, which can lead to increased strength and definition. This exercise also helps improve overall arm stability and shoulder mobility. To perform the Cable Overhead Triceps Extension with a rope attachment, you typically stand facing away from the cable machine, with your feet shoulder-width apart, knees slightly bent for stability. Grasp the rope with an overhand grip, bringing your hands close together in front of your forehead, elbows bent at a 90-degree angle. From this starting position, engage your core, keep your back straight, and exhale as you extend your arms, pushing the rope straight overhead until your arms are fully extended. Keep your elbows close to your ears throughout the movement. Pause for a moment at the top, feeling the tension in your triceps, before slowly returning to the starting position. Remember to control the weight throughout the entire range of motion and avoid using excessive momentum. Proper form and a full range of motion are more important than heavy weights. Aim for moderate resistance and perform 2-3 sets of 12-15 repetitions, gradually increasing the weight or intensity as you improve. As always, focus on your breathing, maintain proper posture, and listen to your body to prevent any unnecessary strain or injury. Incorporate the Cable Overhead Triceps Extension with a rope attachment into your upper-body workout routine to effectively target your triceps and enhance overall arm strength and definition.


  • Grip the rope attachment with both hands and stand facing away from the cable machine.
  • Take a step forward with one foot and extend your arms overhead, keeping your elbows close to your head.
  • Your palms should be facing each other, and the rope should be behind your head.
  • Keeping your upper arms stationary, slowly lower the rope behind your head by bending your elbows.
  • Continue lowering until you feel a stretch in your triceps.
  • Pause for a moment, then contract your triceps to return to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to effectively target the triceps muscles.
  • Engage your core muscles to stabilize your body and prevent unnecessary strain on your lower back.
  • Start with a weight that allows you to perform the exercise with proper form while still challenging your triceps muscles.
  • Focus on the mind-muscle connection by consciously contracting and squeezing your triceps at the top of the movement.
  • Use a controlled and smooth motion during both the lowering and lifting phases of the exercise.
  • Ensure that your elbows are positioned close to your ears as you lower the weight to maximize triceps activation.
  • Avoid using excessive momentum or swinging your arms during the exercise for optimal results.
  • Breathe out as you extend your arms and breathe in as you return to the starting position.
  • Gradually increase the weight as you get stronger and more comfortable with the exercise.
  • Consult with a fitness professional if you experience any pain or discomfort while performing the cable overhead triceps extension.


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