Intermediate
CABLE OVERHEAD TRICEPS EXTENSION (ROPE ATTACHMENT)
Upper arms
Body Part
Triceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope to a cable machine at a high position.
2
Step:2 Stand facing away from the machine with your feet shoulder-width apart.
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Step:3 Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
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Step:4 Keep your upper arms close to your head and your elbows pointing forward.
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Step:5 Slowly lower the rope behind your head by bending your elbows.
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Step:6 Pause for a moment, then extend your arms back up to the starting position.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
