Triceps Overhead Extension with Rope

Triceps Overhead Extension with Rope is a strength - cable extension with the long head lengthened 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: Strength - cable extension with the long head lengthened

Exercise technique

Pulley
Attach the rope to the low pulley.
Position
Take it with both hands and turn your back to the tower.
Base
Step one foot forward and establish a small controlled forward lean.
Arms
Place hands behind your head and elbows in a comfortable upward direction.
Extend
Keep upper arms in place and extend the elbows.
Top
Extend the rope ends overhead under control and squeeze your triceps.
Return
Slowly bring the forearms back behind your head.

Key technique points

Do not rub the cable against the neck.
Choose elbow angle according to shoulder comfort.
Do not extend the lower back.
Grip the rope ends securely.
Maintain torso angle.
Exhale during extension.

Common mistakes

Moving the whole body forward

Do not extend through stepping and bodyweight.

Lowering the upper arms

Do not turn the movement into a pullover or pulldown.

Squeezing elbows together

Do not force a comfortable shoulder angle narrower.

Cable against the neck

Do not carry the rear cable line over your neck.

Releasing backward

Do not let the rope bend the elbows suddenly.

Arching the back

Do not hold the overhead position by releasing abdominal control.

Frequently asked questions