The Cable Rope Overhead Tricep Extension is a beginner-friendly cable strength exercise that targets the triceps, with the abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary musclesAbs
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Rope Overhead Tricep Extension
Attach a rope to a high pulley and select a moderate weight.
Grip both ends with a neutral grip and turn away from the stack.
Take a split stance and bring the rope behind your head with the elbows bent.
Hinge slightly forward at the hips and brace your abs.
Extend your elbows to drive the rope forward and slightly apart.
Stop just short of lockout, then lower back into the stretch under control.
02 The payoff
Why it earns its spot
Loads the triceps long head in a stretched position that pushdowns do not reach.
Constant cable tension through the whole elbow extension range.
Carries over to lockout strength in bench and overhead pressing.
03 Don't do this
Common mistakes
Letting the elbows flare and travel, which turns the extension into a press.
Arching the lower back as the cable pulls, which loads the spine instead of the triceps.
Locking out hard at the top, which hands the tension to the elbow joint.
Choosing a weight that pulls you backwards, so the stance rather than the arms controls the rep.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Rope Overhead Tricep Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
