Cable Rope Overhead Tricep Extension Low
Auto DetectedAn isolation exercise using a low-pulley cable rope to target the triceps, emphasizing the long head through overhead extension for arm hypertrophy.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
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
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a rope to the low pulley. Stand facing away from the machine, holding the rope with a neutral grip, and step forward to create tension, positioning hands behind your head with elbows bent.
- Extend your arms overhead by straightening your elbows, keeping your upper arms stationary next to your ears.
- Squeeze the triceps firmly at the top of the movement.
- Slowly lower the rope behind your head by bending your elbows under control.
- Pause briefly at the bottom to feel the stretch in the triceps.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Keep elbows tucked
- Ribs down
- Full stretch at bottom
- Squeeze at top
Breathing
Exhale as you extend your arms overhead; inhale as you lower the rope behind your head.
Tempo
3-1-1
Range of Motion
From deep elbow flexion with hands behind the neck to full elbow extension overhead.
Safety
Safety Notes
- Ensure shoulder mobility allows for safe overhead position
- Avoid hyperextending the lower back
Spotting
Stand behind the lifter and support their wrists or elbows if they fail to complete a rep.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum
- Moving upper arms
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist neutral mobility
Build Up First
- Basic cable machine familiarity
- Proper elbow extension form
Also known as
Low Pulley Overhead Extension, Cable Overhead Tricep Extension, Standing Rope Overhead Extension, Overhead Tricep Extension
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