Cable Rope Overhead Tricep Extension High
Auto DetectedA cable isolation exercise performed with a rope from a high pulley to target the triceps, specifically the long head, for arm size and strength.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs
Accessory Muscles
Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
3/10Rectus Abdominis, Transverse Abdominis
Obliques
2/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a rope to the high pulley. Face away from the machine in a staggered stance, holding the rope overhead with elbows bent and upper arms next to your ears.
- Brace your core and lean your torso slightly forward.
- Extend your elbows to drive the hands forward and out until arms are straight.
- Squeeze the triceps firmly at full extension.
- Lower the rope under control until forearms touch your biceps.
- Keep your upper arms stationary throughout the movement.
Coaching Tips
Form Cues
- Elbows in
- Ribs down
- Full stretch
- Squeeze at top
Breathing
Exhale as you extend your arms; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From full elbow flexion behind the head to full elbow extension overhead.
Safety
Safety Notes
- Maintain a neutral spine
- Avoid if experiencing acute shoulder pain
Spotting
Not recommended; use a weight you can control safely.
Common Mistakes
- Flaring elbows wide
- Using body momentum
- Arching lower back
- Moving upper arms
When to Avoid
- Acute shoulder impingement
- Elbow injuries
Flexibility Needed
- Shoulder flexion to 160 degrees
Build Up First
- Familiarity with cable machines
- Basic tricep extension form
Also known as
High Pulley Overhead Extension, Cable Overhead Rope Extension, Rope French Press
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