Triceps Overhead Extension with Rope

Triceps · Cable

How to do it

Rope on a **low** pulley. Grip it with both hands and face away from the tower, hands overhead and elbows bent pointing at the ceiling. Extend the forearms up and forward, **separating your hands at the end** to squeeze the triceps, and return slowly until you feel the stretch. From below, tension starts in the stretched position, which is where the long head grows. The classic mistake is letting the elbows flare out as you tire.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises