Rope Overhead Tricep Extension — (FORM & TUTORIAL)


The overhead rope tricep extension is great for working different heads of your triceps.
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The cable rope tricep extension is a great exercise but isn’t often used by very many people. It mostly works the long head of your triceps, which runs directly down the back of your arm and is the largest head of the triceps muscle. Exercises like the cable rope overhead triceps extension will help you to build big arms.

Triceps Overhead Rope Extension — [Step-by-Step Technique]

Step 1: Kneel or stand in front of the cable machine and maneuver the rope attachment into position with an overhand grip behind your head.
Step 2: Hold your torso upright with your abs braced and your posture strong.
Step 3: Breathing out and squeezing the grip as tight as you can, press your hands straight up overhead and squeeze your triceps at the top of the movement.
*Tip: Make sure you keep your hands apart and don’t push the handles together.
Step 4: Breathing in, lower your hands back to the position behind your head, stopping when your forearms are parallel to the floor.
Step 5: Repeat the cable overhead triceps extension for the prescribed number of reps, making sure you hold your posture strong throughout.

** Pro Tip #1: We recommend you mix up your reps and sets, using one heavy day of 3 sets of 4-5 reps and one light day at 3 sets of 20 reps.

** Pro Tip #2: We recommend using a lower weight when you first try this exercise to get the technique spot-on before you progress to the heavier weights.

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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