Cable Rope High Pulley Overhead Tricep Extension

Muscles worked

Setup

1. Attach a rope handle to the high pulley of a cable station.
2. Grasp the rope with a neutral grip (palms facing each other) and turn your body away from the machine.
3. Step forward into a staggered stance (one foot forward) for stability and lean your torso slightly forward.
4. Position your elbows high and tucked close to your ears, with your hands behind your head and elbows fully flexed.

How to do it

1. Exhale as you extend your arms forward and slightly upward by straightening your elbows until they are fully locked out.
2. Pull the ends of the rope apart at the peak of the movement to maximize the contraction.
3. Inhale as you slowly lower the weight back to the starting position behind your head, maintaining a 3-second eccentric tempo.
4. Keep your upper arms completely stationary throughout the entire set; only your forearms should move.

Form checklist

• Keep your elbows tucked in toward your head rather than flaring them out.
• Maintain a neutral spine and keep your core braced to prevent arching your lower back.
• Ensure your shoulders remain depressed and away from your ears.
• Control the weight throughout the full range of motion, avoiding any swinging or momentum.

Pro tips

• Think about 'driving' your knuckles toward the opposite wall to ensure full elbow extension.
• Focus on the deep stretch at the bottom of the movement to recruit more muscle fibers in the long head.

Make it harder

• Add a 2-second isometric hold at the point of maximum contraction (arms fully extended).
• Perform a 'drop set' by reducing the weight by 30% immediately after reaching failure and continuing for more reps.

Frequently asked

What muscles does the cable rope high pulley overhead tricep extension work?

The cable rope high pulley overhead tricep extension primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.

What equipment do you need for the cable rope high pulley overhead tricep extension?

The cable rope high pulley overhead tricep extension uses cable and rope.

Is the cable rope high pulley overhead tricep extension good for beginners?

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

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