How to do the Cable Rope High Pulley Overhead Tricep Extension
Cable Rope High Pulley Overhead Tricep Extension is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders.
Cable Rope High Pulley Overhead Tricep Extension demonstration · © GymiaFit
Cable Rope High Pulley Overhead Tricep Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Rope High Pulley Overhead Tricep Extension step by step
- 1Attach a rope to a high pulley and adjust the weight accordingly.
- 2Stand facing away from the pulley machine with your feet shoulder-width apart.
- 3Grasp the rope with both hands, palms facing down, and bring your hands above your head.
- 4Keep your upper arms close to your head and perpendicular to the floor.
- 5Slowly lower the rope behind your head by bending your elbows.
- 6Pause for a moment, then extend your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rope High Pulley Overhead Tricep Extension — questions
What muscles does the Cable Rope High Pulley Overhead Tricep Extension work?
The Cable Rope High Pulley Overhead Tricep Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Cable Rope High Pulley Overhead Tricep Extension?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rope High Pulley Overhead Tricep Extension suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rope High Pulley Overhead Tricep Extension?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rope High Pulley Overhead Tricep Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.