Overhead Rope Triceps Extensions Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: triceps
- secondary: Anconeus
How to perform?
Overhead Rope Triceps extensions are an isolation exercise that primarily targets the triceps brachii muscle. This exercise is performed by holding a rope attachment above the head and extending the elbows to lower the rope behind the head. The anconeus muscle, located on the back of the elbow, and the deltoids, located on the shoulder, are activated as secondary muscles. Overhead rope triceps extensions can help to improve triceps strength and size, and are commonly used in bodybuilding and strength training programs.
Steps to perform:
- Set up a cable machine with a rope attachment at the high pulley.
- Face away from the machine and grasp the rope with both hands.
- Stand with feet shoulder-width apart, creating a stable base.
- Position your hands overhead, arms fully extended.
- Exhale as you extend your arms, pushing the rope upward.
- Focus on contracting your triceps at the top of the movement.
- Inhale as you lower the rope back down behind your head with control.
- Keep your core engaged and maintain a neutral spine.
- Choose a weight that challenges your triceps while allowing proper form.
Variations
Cable Lying Triceps Extension
isolationDumbbell Tricep Extension
isolationLying Dumbbell Triceps Extension
isolationOne-Arm Dumbbell Triceps Extension
isolationOverhead Cable Triceps Extension
isolationRing Tricep Extension
isolationRope Triceps Extension/Pushdown
isolationTriceps Pushdown/Extension
isolationSeated EZ-Bar Tricep Extension/Press
isolationOverhead Cable Triceps Extension
isolationTriceps Pushdown/Extension
isolationRope Triceps Extension/Pushdown
isolationCable Lying Triceps Extension
isolationOverhead Cable Triceps Extension
isolation
Similar Exercises
Banded Booty Band Donkey Glute Kicks
isolationBand Pushdown
isolationBench Cable Crossover
isolationBench Dips
isolationBodyweight Bent Over Glute Kickbacks
isolationCross Cable Triceps Extension
isolationCross Crunches
isolationDecline Dumbbell Skull Crushers
isolationDecline EZ-Bar Skull Crushers
isolationEZ-Bar Skull Crushers
isolationFeet Elevated Bench Dips
isolationIncline Lying Dumbbell Triceps Extension
isolationMachine Triceps Pushdown
isolationOverhead Machine Extension
isolationReverse EZ-Bar Skull Crushers
isolationSeated Overhead Dumbbell Extension
isolationSingle-Arm Cable Kickbacks
isolationStanding Overhead Dumbbell Extension
isolationStraight-Bar Triceps Pushdown/Extension
isolationTricep Kickbacks
isolationCalifornia press (Ez-bar skullcrusher to close grip press)
compoundClose Grip Bench Press
compoundClose Stance Push-Ups
compoundDecline Bench Press
compoundDecline Machine Chest Press
compoundDips
compoundFat Grip Close-Grip Bench Press
compoundPush-ups
compoundRing Dips
compoundWeighted Dips
compoundWide Stance Push-Ups
compoundPlank Back And Forth
isometric