Overhead Tricep Extension With Rope – Full Tutorial Guide

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

This Triceps exercise is a great one, but isn't often used by very many people. It's a perfect one to mix up your training and work different heads of your triceps.

Exercises like this one will help you to build big arms. It mostly works the long head of your triceps, which runs directly down the back of your arm and is the largest head of the triceps muscle.

Increasing the size of this will have a big impact if you want sleeve bursting arms.

With this tutorial, you will be able to complete the exercise with confidence and most importantly allow you to stay safe. It will help you get the most out of the exercise and push your limits for the best results.

The most important parts of the exercise are to hold a strong posture throughout, to squeeze the handles as hard as possible and to squeeze your triceps at the top of each rep.

We have a full video tutorial below to show you the fine form points of the exercise. Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

Overhead Tricep Extension – Step-by-step technique

    • Step 1: Kneel or stand in front of the cable machine and manoeuvre the rope attachment into position with an overhand grip behind your head.
    • Step 2: Hold your torso upright with your abs braced and your posture strong.
    • Step 3: Breathing out and squeezing the grip as tight as you can, press your hands straight up overhead and squeeze your triceps at the top of the movement.
      *Tip: Make sure you keep your hands apart and don't push the handles together.
    • Step 4: Breathing in, lower your hands back to the position behind your head, stopping when your forearms are parallel to the floor.
    • Step 5: Repeat the exercise for the prescribed number of reps, making sure you hold your posture strong throughout.

** Pro Tip #1: We recommend you mix up your reps and sets, using one heavy day of 3 sets of 4-5 reps and one light day at 3 sets of 20 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise to get the technique spot-on before you progress to the heavier weights.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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