Cable Rope Overhead Triceps Extension

Triceps

Cable Rope Overhead Triceps Extension

Cable Rope Overhead Triceps Extension (Start)

Cable Rope Overhead Triceps Extension (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A cable extension with a rope held overhead that trains the long head of the triceps through a deep stretch.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a rope to a low or mid pulley and face away from the stack.
2Grip the rope ends and raise your hands behind your head with elbows pointing forward.
3Stagger your stance and lean slightly forward with a tight core.

How to perform

1Keep your upper arms still and your elbows close to your head.
2Extend your elbows to press the rope forward and up.
3Spread the rope ends apart at full extension and squeeze your triceps.
4Bend the elbows slowly to return.