Cable Rope Overhead Triceps Extension
- Primary musclesTriceps
- EquipmentCable
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Cable Rope Overhead Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsAttach a rope to a low pulley and take hold of both ends with your palms facing each other. Lift the rope so your hands end up above your head with the knuckles pointing at the ceiling.
Stand in a stable stance with your ribs down and your core braced, elbows pointing forward and close to your ears.
Bend only at the elbows to lower the rope slowly behind your head. Keep your upper arms still and pause when you feel a deep stretch in the triceps.
Exhale and straighten your arms by squeezing the triceps, returning the rope to the start.
Repeat for the planned reps, keeping the same elbow position on every rep.
If your elbows flare out or your upper arms drift, reduce the load until only your forearms move.
For more back support, do the movement seated on a bench with a backrest. Dumbbells can replace the rope.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.