Triceps Overhead Extension with Rope

Triceps

Triceps Overhead Extension with Rope

Triceps Overhead Extension with Rope (Start)

Triceps Overhead Extension with Rope (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A cable rope extension performed over your head that works the triceps through a long, stretched range.

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 handle to a low pulley, turn away from the stack, and take both ends in your hands.
2Lift the rope behind your head, step one foot forward, and point your elbows ahead of you next to your ears.

How to perform

1Keep your upper arms still while you straighten your elbows and drive the rope up.
2Pull the two ends slightly apart at lockout and tense the triceps.
3Slowly fold your elbows to bring the rope back behind your head.
4Continue through your reps.