Cable Rope High Pulley Overhead Tricep Extension
Expert Advice
Keep your core engaged and avoid using momentum to ensure the triceps are doing the work.
How-to-do Steps
- Attach a rope to the high pulley of a cable machine.
- Grasp the rope with both hands and face away from the machine.
- Lean forward slightly and extend your arms overhead.
- Keeping your elbows fixed, bend your arms to lower the rope behind your head.
- Extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Rope High Pulley Overhead Tricep Extension primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Rope High Pulley Overhead Tricep Extension work?
Cable Rope High Pulley Overhead Tricep Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Rope High Pulley Overhead Tricep Extension?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Rope High Pulley Overhead Tricep Extension suitable for beginners?
Cable Rope High Pulley Overhead Tricep Extension is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
