Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Arms

How To Do The Cable Overhead Triceps Extension w/ Rope

The cable overhead triceps extension w/ rope attachment is a popular exercise that is used to pack on muscles to the back of the upper arm..
Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 30, 2022

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

The cable overhead triceps extension w/ a rope attachment is an isolation exercise that allows for a pronounced stretch in the triceps muscles during the eccentric (negative) portion of the movement.

It’s a great mass builder for the upper arms and there are actually a few different ways to perform this variation, of which we’ve provided the details for in this exercise guide, along with tips, and how to include it in your training regime. 

Cable Overhead Triceps Extension Guide: Hide
  • 1. In This Exercise:
  • 2. Muscles Worked
  • 3. How To Do The Cable Overhead Triceps Extension w/ Rope Attachment
    • 3.1. Here’s a great video example of how this exercise should be performed.
    • 3.2. Tips
  • 4. 3 Variations of The Overhead Triceps Extension
    • 4.1. Seated or upright overhead triceps extension
    • 4.2. Lying triceps extension
    • 4.3. Bodyweight triceps extension
  • 5. How To Incorporate The Cable Overhead Triceps Extension w. Rope Attachment Into Your Training Routine
  • 6. Wrapping Up

Here’s a guide to the cable overhead triceps extension… 

In This Exercise:

  • Target Muscle Group: Triceps brachii
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Cable system/ rope attachment
  • Difficulty: Beginner

Muscles Worked

Triceps are a triple-headed muscle attached to the back of the upper arm. While the cable overhead triceps extension will activate all three, we want to target the long head of the triceps. It’s most active when the arms are placed overhead because this is the only way to really stretch the long head. 

Together all of the triceps muscles will allow you to extend the elbows.

How To Do The Cable Overhead Triceps Extension w/ Rope Attachment

While there are a few different ways to do the cable overhead triceps extension using a rope, we’ve provided step-by-step instructions for the one we believe is most-commonly utilized. 

  1. Attach the double rope to a point on the cable system that is at or just above your head. 
  2. Grip the handles overhead, hinge forward at the hips at about 45 degrees, and take a step or two forward away from the pulley. You can use the pulley system to get into position by leaning your butt up against it.
  3. Get into a split stance with one foot forward and the other in the back for maximum stability. Keep your core muscles tight.  
  4. Hold your elbows close to your head.
  5. Extend your elbows forward by flexing your triceps and rotate your hands out as shown in the video below. 
  6. Bend your arms until you feel a stretch in the triceps and repeat. 

Here’s a great video example of how this exercise should be performed.

Tips

  • Never load up to where you cannot maintain a stable body position. This is an isolation exercise that does not require maximum loads. Going too heavy can also be dangerous for your elbows. 
  • Keep your arms close to your head to maximum triceps engagement.
  • Ideally, your arms should extend straight ahead, not up or down. 
  • If possible, warm up your elbows with some presses, dips, or pushdowns before doing the extension. This oftentimes allows the exerciser to feel the triceps working better. 
Read also: best old-school triceps workouts.

3 Variations of The Overhead Triceps Extension

Here are a few more variations of this exercise that work great as well. 

Seated or upright overhead triceps extension

Seated Dumbbell Overhead Tricep Extension (Triceps)

This variation involves being more upright and it’s also a very popular exercise as well for building the triceps. You can use a barbell, dumbbells, cables, or a machine for this movement. Again, the same applies in that you don’t want to use maximal loads because it’s dangerous for your elbows. 

It’s also a good idea to warm up your elbows with another triceps exercise that’s not an extension before doing the upright triceps extension.

Lying triceps extension

The lying extension is a phenomenal variation that works extremely well for packing on muscle to the three heads that make up the triceps. You can use a barbell, dumbbells, or cables for this exercise.

Bodyweight triceps extension

You don’t need weights to do the triceps extension. Your bodyweight is plenty to get a good workout and challenge your triceps. It’s also a great movement when you don’t have access to weights and by varying your body position (e.g. upper body elevated, lower body elevated), you can increase or decrease the intensity. 

How To Incorporate The Cable Overhead Triceps Extension w. Rope Attachment Into Your Training Routine

The triceps extension is typically included alongside other triceps exercises such as the close-grip bench press, triceps pushdown, dip, etc. But because it’s an extension exercise, the elbows are placed in a potentially dangerous position, especially with moderate to heavier poundages being used. 

If you are going to use heavier resistance with this exercise, choose a weight that’ll allow you to get at least eight repetitions. This will ensure that the load is not excessively heavy. And make sure that you can use proper form, not having to use momentum, or your entire body to perform the extensions. 

If possible, warm up with the above-mentioned exercises to condition your elbows before extensions. This is an effective method for those who typically feel the movement in their elbows when they start off with it in their triceps workouts. 

Sets and reps

  • Our recommendation is 3-4 sets of a rep range between 8-20 reps.

The triceps overhead extension also makes for a great option when performing supersets which involves doing two exercises back to back. So, for example, you could do biceps curls and then immediately do triceps extensions right after. This would be considered one superset and you could do 2-4 sets total. 

Wrapping Up

The cable overhead triceps extension is a fantastic isolation exercise. It’s the perfect option to include in your triceps workouts and you’ll definitely see a difference in your muscular development. Try out the different variations as well to see which one works best for you or include them all for variety in your training 

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Exercise Guides
Previous Post

Calum Von Moger Looks Cut In Update For Move To Classic Physique

Next Post

Pull-Ups Vs. Chin-Ups – Which One is Right for You?

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Back Workouts For Women

5 Back Workouts for Women: Bring the SexyBack!

Most women want an hourglass figure. However, some girls mistake an hourglass figure for a tennis racket figure. These ladies...

Band Pushdown Guide

Band Pushdown Exercise Guide: Muscles Worked, How-To, Benefits, and Variations

It's not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to...

How To Flex Your Triceps

Bodybuilding School: How to Flex Your Triceps

There isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. However, that often means they spend too much...

Avoid Shoulder Pain Doing Triceps Extensions

Shoulder Pain When Doing Overhead Triceps Extensions? Possible Causes and Solutions

The overhead triceps extension, also known as the French press, is one of the best ways to target the long...

Arnold Schwarzenegger Deadlifting

How Strong Was Arnold Schwarzenegger?

The actor-bodybuilder-powerlifter-producer-businessman-(stops for breath)-politician-philanthropist-sports promoter is one of the most popular personalities in the health and fitness industry. Arnold Schwarzenegger can be...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2023 Miami Muscle Beach Pro Results and Scorecards

Powerlifter Jade Jacob Breaks Two Unofficial Deadlift & Total IPF World Records In Training

Kali Muscle Claims to Eat 1 Meal a Day: ‘Everything We Learned is Fake’

Dorian Yates Gives Stem Cell Therapy Update: “Increased Energy & Shoulder Is Definitely Better”

Bob Cicherillo Calls Out Salty Fans Over Contest Results: “Leave Your Feelings at the Door!”

The Best Anti-Core Exercises for Increased Lumbar Stability

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.