Cable Overhead Triceps Extension (Rope)

How to do it

Squeeze the rope ends apart at the bottom to fire the triceps hard.

1. 1

   Attach a rope to a high pulley and select the appropriate weight.

2. 2

   Grasp the rope with both hands and face away from the machine.

3. 3

   Lean forward slightly, bend your elbows, and extend your arms above your head.

4. 4

   Keeping your elbows in place, push the rope down until your arms are fully extended.

5. 5

   Slowly return to the starting position, allowing your elbows to bend.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Flaring the elbows out wide during the press
• ✕Cutting the lockout short at the bottom
• ✕Hunching forward through the upper back