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All triceps exercisesTriceps · Gym

Cable Rope Overhead Extension

Overhead position with a rope puts the long head of the triceps on stretch under constant tension — the position most standard pushdowns miss.

BeginnerCable machine3 × 12–15
Cable Rope Overhead Extension demonstration thumbnail — How to PROPERLY Overhead Cable Tricep Extension | Fix Your Tricep Extension Form NOW!
TricepsCable machine

Cable Rope Overhead Extension

Demo · Colossus Fitness

Verified Cable Rope Overhead Extension demonstration by Colossus Fitness. Click to play.

How to do the Cable Rope Overhead Extension

  1. 1Elbows narrow and high
  2. 2Split stance for balance
  3. 3Spread the rope at lockout
  4. 4Ribs down, no arching

Benefits of the Cable Rope Overhead Extension

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains long head as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services