Cable Rope Overhead Triceps Extension
The Cable Rope Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps by extending the elbows from an overhead position. Using a cable machine provides constant tension throughout the movement, helping to build muscle mass and arm strength.
Because this movement places the triceps in a fully stretched position under load, it induces significant muscle damage which is great for growth but requires careful recovery management. The AI analyzes your recent pressing volume and recovery data to optimize the intensity of this exercise, ensuring you stimulate the muscle without overtraining. Additionally, if you log shoulder discomfort, the app recognizes the overhead position as a potential stressor and can instantly suggest elbow-down alternatives to maintain training volume safely.
Form Cues
- Stagger your feet for a stable base
- Keep your elbows pointing forward and close to your head
- Brace your core to prevent your lower back from arching
- Fully extend your arms, separating the rope ends at the top
- Control the weight slowly as you lower the rope behind your head
- Don't let your elbows flare out wide to the sides
- Don't arch your lower back excessively to move the weight
- Don't use momentum or body sway to initiate the rep
- Don't cut the range of motion short at the top or bottom
- Don't let your shoulders shrug up toward your ears
Common Mistakes
- Flaring elbows outward
- Hyperextending the lower back
- Using excessive momentum
- Incomplete range of motion
- Shrugging the shoulders
Muscles Worked
This exercise primarily targets the long head of the triceps brachii because the overhead arm position places this specific muscle head in a stretched state, allowing for maximum contraction. It also recruits the lateral and medial heads to assist in extending the elbow, ensuring comprehensive development of the back of the arm.
Primary
Secondary
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