Overhead Rope Cable Triceps Extension

Body region

• Arms

Equipment

• Cable Station

Technique

1. Attach a rope to a cable set at about chest height or higher, take the ends with palms facing each other and turn away from the station.
2. Step forward into a split stance with the hands behind your head and the elbows pointing forward.
3. Extend the arms forward and up until they are straight, pulling the rope ends slightly apart at the end.
4. Let the hands return slowly behind your head.

Cues

• Upper arms stay close to your head.
• Brace the abs so the lower back does not arch.

Common mistakes

• Letting the elbows drift wide.
• Moving the upper arms instead of just the forearms.
• Leaning forward far enough to turn it into a press.

Variations

• Incline Overhead Cable Triceps Extension
• Kneeling Overhead Cable Triceps Extension
• One-Arm Overhead Cable Triceps Extension
• One-Arm Reverse-Grip Overhead Cable Triceps Extension

Alternatives

• Overhead Barbell Triceps Extension
• Triceps Pushdown