High Pulley Overhead Tricep Extension (rope extension) Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push (Bilateral)
  • Beginner
  • Abs
Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Attach a rope to a cable stack as high as possible and assume a standing position.
  2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Don’t allow the rope to pull you backwards or cause you to overarch throughout your lumbar spine.
  3. You may need to tuck the chin slightly to allow the rope to travel overhead and not graze the back of your head.
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


3 Comments+ Post Comment

No Profile Pic
Posted Fri, 04/04/2014 - 09:17

Awesome article.

No Profile Pic
Posted Tue, 09/04/2012 - 23:41
Guillermo MIquel

I'm doing this exercise at the gym where I live. Is it good to gain in size of triceps?. Which one is better for that, this one, overhead, or the other in which we are facing the machine?. I'm planning to use both....

No Profile Pic
Posted Sun, 08/05/2012 - 09:16


actually i want to gain my musscle size with proper cutting,,so can u plz suggest me that which suppliment is usefull for me,, or can u plz suggest me diet plan which help to me gain size,,,,, my hieght is 5'10 or weight is 74kg... plz give me ur rep on my mail id....