Attach a rope handle to a low cable pulley.
Stand facing away from the cable machine.
Hold one end of the rope in each hand.
Bring the rope overhead with your elbows bent.
Step forward slightly to create cable tension.
Brace your core and keep your ribs down.
Extend your elbows and press the rope forward and upward.
Separate the rope slightly at full extension.
Lower the rope under control back behind your head.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The rope overhead triceps extension is one of the best exercises for targeting the long head of the triceps.
I like this movement because the overhead position places the triceps under a deeper stretch, which can help improve arm development.
It also works well as an accessory exercise after pressing movements like bench press, shoulder press, and dips.
Add rope overhead triceps extensions to your training for stronger triceps, a better arm shape, and improved lockout strength.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Targets the long head of the triceps
- Builds upper-arm size and strength
- Improves lockout strength
- Supports stronger pressing movements
- Provides constant cable tension
- Improves triceps control through a full range
- Useful for arm hypertrophy training
Frequently Asked Questions
Is the rope overhead triceps extension good for beginners?
Yes. Start light and focus on keeping your elbows still.
What muscles does the rope overhead triceps extension work?
It mainly targets the triceps, especially the long head.
Should I use a high or low pulley?
A low pulley works well for the standard overhead version.
Should my elbows move during the exercise?
No. Keep your elbows pointing forward and move mainly through your elbows.
How many reps should I perform?
Aim for 10 to 15 controlled reps.