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Upper Arms Exercise · Cable

Cable Rope High Pulley Overhead Tricep Extension exercise animation

Cable Rope High Pulley Overhead Tricep Extension

Category
Upper Arms
Equipment
Cable
Target
Triceps

Training triceps extension through a high overhead pulley with a rope stretches the long head of the triceps at the top of the rep, the opposite emphasis of a standing pushdown. Because the rope lets the hands separate, there's also a bit more contraction available at full extension than a fixed bar provides. It pairs naturally with pushdown work to hit the triceps from two different resistance angles in one session.

How to Do the Cable Rope High Pulley Overhead Tricep Extension

  1. Clip a rope onto a high pulley and set your desired weight.
  2. Face away from the machine and take a shoulder-width stance.
  3. Grip the rope with both hands, palms down, and raise your hands overhead.
  4. Hold your upper arms close to your head, pointing straight up toward the ceiling.
  5. Bend your elbows to bring the rope down slowly behind your head.
  6. Hold briefly at the bottom, then straighten your arms back to the starting point.
  7. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Cable Rope High Pulley Overhead Tricep Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

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