Overhead Cable Rope Triceps Extension

TricepsCable Machine

Overhead cable triceps extensions target all three heads of the triceps, placing extra emphasis on the long head. The cable machine provides continuous tension throughout the entire range of motion.

How to do it

1Attach a rope handle to the high or mid pulley and stand facing away from the machine.

2Grab the rope, raise your elbows overhead, and lean your torso slightly forward for stability.

3Lock your elbows in place alongside your head.

4Exhale as you extend your arms overhead, pulling the ends of the rope apart at the top.

5Inhale and slowly bend your arms back behind your head to stretch your triceps.

Common mistakes

Flaring or moving your elbows forward and back, which shifts tension off the triceps and onto the shoulders.

Arching your lower back due to a weak core brace.

Using body momentum to extend the arms, reducing triceps activation and increasing injury risk.

Breathing

Exhale as you extend your arms overhead. Inhale as you return the rope behind your head under control.

Make it harder or easier

To make it easier, step closer to the cable stack and lower the weight.

To make it harder, pause for two seconds in the fully extended position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.