Triceps Overhead Extension with Rope

Triceps Overhead Extension with Rope demonstration

How to Perform

1. 1Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2. 2Position 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.
3. 3To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4. 4Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps