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Exercise 0194 · REF 2IxROQ1

Cable Overhead Triceps Extension (rope Attachment) exercise animation

Cable Overhead Triceps Extension (rope Attachment)

Category
Upper Arms
Equipment
Cable
Target
Triceps

A rope attachment on an overhead triceps extension lets the hands separate at the top of the movement, adding a slight extra stretch to the triceps compared to a fixed bar. This angle emphasizes the long head of the triceps more than a standing pushdown does, since the arm works from a fully overhead position. It pairs naturally with pushdown work to train the muscle from two different resistance curves in the same session.

How to Do the Cable Overhead Triceps Extension (rope Attachment)

  1. Attach a rope to a cable machine at a high position.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
  4. Keep your upper arms close to your head and your elbows pointing forward.
  5. Slowly lower the rope behind your head by bending your elbows.
  6. Pause for a moment, then extend your arms back up to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Overhead Triceps Extension (rope Attachment) primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Overhead Triceps Extension (rope Attachment) work?
The Cable Overhead Triceps Extension (rope Attachment) primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Cable Overhead Triceps Extension (rope Attachment)?
The Cable Overhead Triceps Extension (rope Attachment) is done with a cable.
What's a good alternative to the Cable Overhead Triceps Extension (rope Attachment)?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.