Overhead Rope Tricep Extension

Pro Tip

The higher your elbows are pointed when you start, the more you'll train the long rear head of your triceps.

How To

Stand upright facing away from the machine while holding a rope with both hands behind your head.
Exhale and extend your arms overhead, straightening them out while keeping your upper arms still.
Continue until your arms are straight overhead.
Inhale and lower your hands back down behind your head, returning to the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Upper Tricep

Upper region of your tricep.

Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Equipment

Rope Attachment

Try to grip the attachment so that you are holding a similar length of rope in each hand.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Underhand Tricep Pushdown

Kneeling Cable Tricep Extension

Leaning Overhead Rope Tricep Extension

Overhead Rope Tricep Extension

One Arm Cable Tricep Kickback

One Arm Cable Underhand Tricep Extension

Alternatives

Exercises that target the same primary muscle groups with different equipment

Band Overhead Tricep Extension

Band Tricep Kickback

Lying Dumbbell Tricep Extension

Dumbbell Overhead Tricep Extension

Tricep Extension Machine

Dumbbell Tricep Kickback

Bench Tricep Extension

Kneeling Diamond Push

Diamond Push Up

One Arm Tricep Extension

One Arm Lying Dumbbell Tricep Extension

One Arm Band Leaning Overhead Tricep Extension Over Band