Triceps Overhead Extension with Rope

A beginner strength exercise for the triceps, done with a cable machine.

Movement guide

Triceps Overhead Extension with Rope

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusTriceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Triceps Overhead Extension with Rope demonstrated on the 3D figure

3D demoTriceps Overhead Extension with RopeBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Cable incline overhead extension demonstrated on the 3D figure

3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Decline dumbbell triceps extension demonstrated on the 3D figure

3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or box

Decline EZ-bar triceps extension demonstrated on the 3D figure

3D demoDecline EZ-bar triceps extensionIntermediate · EZ curl bar + A bench or box

Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

Incline barbell triceps extension demonstrated on the 3D figure

3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or box

Lying cable rope extension demonstrated on the 3D figure

3D demoLying cable rope extensionIntermediate · A cable machine + A bench or box

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Questions people ask

What muscles does the Triceps Overhead Extension with Rope work?

Mainly the triceps.

What equipment do I need for the Triceps Overhead Extension with Rope?

A cable machine.

Is the Triceps Overhead Extension with Rope good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable incline overhead extension.

How do I make the Triceps Overhead Extension with Rope harder?

Progress to the Cable incline overhead extension, or add load, range or slower lowering once your form is solid.