Cable Rope Overhead Triceps Extension

Cable Rope Overhead Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Resistance exercise – triceps elbow extension

Exercise technique

Low pulley
Attach a rope to the low pulley and grip both ends evenly.
Face away
Turn your back to the pulley and bring the rope upward behind your head.
Overhead start
Extend your hands overhead with palms facing each other.
Trunk
Balance through your feet, keeping ribs down and upper arms vertical.
Bend
Slowly bend your elbows to lower the rope behind your head.
Extend
Exhale and raise your hands overhead again without moving your upper arms.
Repeat
Brake the low cable’s pull and repeat through the same controlled range.

Key technique points

Use the low pulley for this variation.
Do not rub the rope on your neck.
Keep upper arms vertical.
Maintain neutral palm direction.
Do not arch your lower back.
Move both hands at equal speed.

Common mistakes

Wrong pulley height

Do not confuse this with a forward-leaning high-pulley extension; establish the low cable’s upward path behind your head.

Standing too close

Do not stand where the rope rubs your back; leave comfortable pulling clearance behind your head.

Lowering the upper arms

Do not fold your shoulders forward as elbows bend; maintain vertical upper arms.

Reaching through the lower back

Do not obtain overhead alignment by arching backward; retain abdominal control.

Forcing rope separation

Do not pull ends outward by bending wrists at the top; finish naturally with neutral grip.

Fast downward pull

Do not let the cable drop your hands toward your neck; brake elbow flexion slowly.

Frequently asked questions