Overhead Cable Triceps Extension (Rope Attachment)

Setup

1. 01Attach a rope to a low or mid pulley.
2. 02Grip the rope ends with neutral palms, face away, and bring the rope overhead.
3. 03Take a split stance and hinge slightly forward at the hips.
4. 04Start with elbows bent, hands behind the head, upper arms beside the ears.

Execution

1. 01Extend the elbows overhead, pulling the rope ends apart as the arms straighten.
2. 02Reach a full lockout with the palms turning slightly out.
3. 03Bend the elbows slowly, letting the hands come back together behind the head.
4. 04Sink into the stretch each rep before starting the next.

Checkpoints

• -Rope ends spread apart at lockout for a full contraction.
• -Upper arms stay fixed beside the head.
• -A deep stretch is felt behind the head every rep.
• -Trunk stays braced with no low-back arch.

Common mistakes

• -Keeping the rope ends together and cutting the contraction short.
• -Bouncing out of the bottom stretch.
• -Letting the elbows drift wide as fatigue sets in.
• -Pressing with the shoulders instead of extending the elbows.