Triceps Overhead Extension with Rope

Isolate your triceps with this overhead rope extension.

This variation focuses on the long head of the triceps by stretching the muscle overhead. It’s great for improving size, strength, and joint stability.

Instructions

  1. Attach a rope to a low pulley and face away from the machine.
  2. Hold the rope overhead with elbows bent and pointing up.
  3. Extend your arms to press the rope overhead, keeping elbows stationary.
  4. Pause at the top, then lower the weight slowly back to the start.
  5. Repeat for the desired number of repetitions.

Related Muscle Groups