Cable Overhead Triceps Extension – Rope (High Pulley)

Learn how to do Cable Overhead Triceps Extension – Rope (High Pulley) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps CableRope

Cable Overhead Triceps Extension – Rope (High Pulley) is a Cable/Rope exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Overhead Triceps Extension – Rope (High Pulley)

A rope attachment triceps exercise performed with the pulley in a high position, extending the arms from overhead to in front of the body.


Instructions:


  • Stand facing away from the pulley, grab the rope with both hands, and step forward slightly.

  • Lean forward from the hips, keeping your back straight and core braced.

  • Start with your elbows bent and hands behind your head.

  • Extend your arms forward and down until they are fully straight.

  • Squeeze the triceps at the end of the movement.

  • Return slowly to the starting position.


Common mistakes:


  • Arching the lower back during the extension.

  • Moving the elbows excessively forward or outward.

  • Using momentum instead of controlled movement.

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Muscles & equipment

Primary muscleTriceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Overhead Triceps Extension – Rope (High Pulley)

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Cable Overhead Triceps Extension – Rope (High Pulley)

What muscles does Cable Overhead Triceps Extension – Rope (High Pulley) work?

Cable Overhead Triceps Extension – Rope (High Pulley) primarily targets the Triceps.

How do you do Cable Overhead Triceps Extension – Rope (High Pulley) correctly?

A rope attachment triceps exercise performed with the pulley in a high position, extending the arms from overhead to in front of the body. Instructions:

Is Cable Overhead Triceps Extension – Rope (High Pulley) good for beginners?

Cable Overhead Triceps Extension – Rope (High Pulley) has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Overhead Triceps Extension – Rope (High Pulley)?

Cable Overhead Triceps Extension – Rope (High Pulley) requires: Cable, Rope.

What are the benefits of Cable Overhead Triceps Extension – Rope (High Pulley)?

Cable Overhead Triceps Extension – Rope (High Pulley) strengthens the Triceps, builds functional strength using Cable, Rope. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Overhead Triceps Extension – Rope (High Pulley)?

Similar exercises to Cable Overhead Triceps Extension – Rope (High Pulley) include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Overhead Triceps Extension – Rope (High Pulley) better than Bench Triceps Dip?

Both Cable Overhead Triceps Extension – Rope (High Pulley) and Bench Triceps Dip target the Triceps. Cable Overhead Triceps Extension – Rope (High Pulley) uses Cable, Rope, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
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Bench Triceps Dip – Legs Extended
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Dumbbell Lying Triceps Extension
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Dumbbell Lying Triceps Extension

  • Dumbbells

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