Cable Rope Overhead Extensions

Exercise Tips

  • Keep your elbows in at all times in order to isolate your triceps
  • Keep your back straight, do not hunch over or lean forward

Cable Rope Overhead Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Cable Machine, Rope Handle Connection

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Cable Machine, Rope Handle Connection

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand in front of the cable machine, facing away from it with your feet shoulder width apart. Reach behind your head and grab the rope handle with both hands, one on top of the other. Bend your elbows and keep them tucked close to your head.

  1. 1 Pull the rope straight up to the ceiling, bending your elbows so your arms are extended straight above your head.
  2. 2 Slowly retract your arms back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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