Overhead Cable Rope Tricep Extension

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

4K
MET 3.5 Triceps Cable

Overhead Cable Rope Tricep Extension is a Cable 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 Overhead Cable Rope Tricep Extension

A two-arm triceps isolation movement using a rope on a low pulley. Performed overhead, it places maximum stretch on the long head of the triceps.


Instructions:


  • Attach a rope to the low pulley of a cable machine.

  • Grab the rope with both hands and turn your back to the machine.

  • Bring your hands behind your head, elbows pointing forward and tight.

  • Extend your arms by pushing the rope upward until they are fully straight.

  • Slowly return to the starting position, maintaining control.


Common mistakes:


  • Letting elbows flare out

  • Arching the lower back excessively

  • Not fully extending the arms

  • Using too much weight and losing form

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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: Overhead Cable Rope Tricep Extension

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

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

  • Guided Machine
Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: Overhead Cable Rope Tricep Extension

What muscles does Overhead Cable Rope Tricep Extension work?

Overhead Cable Rope Tricep Extension primarily targets the Triceps.

How do you do Overhead Cable Rope Tricep Extension correctly?

A two-arm triceps isolation movement using a rope on a low pulley. Performed overhead, it places maximum stretch on the long head of the triceps. Instru

Is Overhead Cable Rope Tricep Extension good for beginners?

Overhead Cable Rope Tricep Extension 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 Overhead Cable Rope Tricep Extension?

Overhead Cable Rope Tricep Extension requires: Cable.

What are the benefits of Overhead Cable Rope Tricep Extension?

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

What exercises are similar to Overhead Cable Rope Tricep Extension?

Similar exercises to Overhead Cable Rope Tricep Extension 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 Overhead Cable Rope Tricep Extension better than Bench Triceps Dip?

Both Overhead Cable Rope Tricep Extension and Bench Triceps Dip target the Triceps. Overhead Cable Rope Tricep Extension uses Cable, 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
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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