Triceps Overhead Extension with Rope
A beginner isolation strength exercise that works the triceps, using a cable machine.
Starting position
End position
How to Do Triceps Overhead Extension with Rope
- Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
- To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Muscles Worked
Alternatives to Triceps Overhead Extension with Rope
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Decline Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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2
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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3
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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4
One Arm Pronated Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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5
One Arm Supinated Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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6
Seated Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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7
Sled Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps.
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8
Speed Band Overhead Triceps
A beginner isolation strength exercise that works the triceps, using a resistance band.
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9
Standing Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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10
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do triceps overhead extension with rope work?
Triceps Overhead Extension with Rope primarily works the triceps.
What equipment do I need for triceps overhead extension with rope?
Triceps Overhead Extension with Rope uses cable machine.
Triceps Overhead Extension with Rope: is it suitable for beginners?
Yes. Triceps Overhead Extension with Rope is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of triceps overhead extension with rope?
Decline Dumbbell Triceps Extension, Decline EZ Bar Triceps Extension, Machine Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my triceps overhead extension with rope reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; triceps overhead extension with rope can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Triceps Overhead Extension with Rope with AI
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