Cable Rope High Pulley Overhead Tricep Extension

Intermediate

Triceps

Cable

The overhead position is the only one that fully stretches the long head of the triceps, which is the head that gives the arm its thickness.

How to do Cable Rope High Pulley Overhead Tricep Extension

Attach a rope to a high pulley and adjust the weight accordingly.
Stand facing away from the pulley machine with your feet shoulder-width apart.
Grasp the rope with both hands, palms facing down, and bring your hands above your head.
Keep your upper arms close to your head and perpendicular to the floor.
Slowly lower the rope behind your head by bending your elbows.
Pause for a moment, then extend your arms back to the starting position.

Add to an AI Workout Plan All Arms Exercises

Cable Rope High Pulley Overhead Tricep Extension Sets and Reps by Goal

Strength

4 sets of 8-10 reps with 90 seconds rest. The stretched bottom position is unforgiving, so add weight only when every rep stays smooth.

Hypertrophy

3-4 sets of 12-15 reps with a 3-second lower and a 1-second pause in the deep stretch, 60-90 seconds rest.

Endurance

3 sets of 20 reps at a light setting with 30-45 seconds rest, spreading the rope ends apart at lockout on every rep.

Common Cable Rope High Pulley Overhead Tricep Extension Mistakes

Letting the elbows drift wide and forward, which shortens the range and puts the stress on the elbow joint.

Keep the upper arms close to the head and pointed straight ahead, treating the elbows as a hinge that does not travel.

Standing directly under the pulley so the rope pulls straight down rather than behind the head.

Take a split stance a step or two away from the machine and lean the torso slightly forward so the rope line runs behind the skull.

Bouncing out of the stretched bottom position, which is where the long head is least able to protect itself.

Pause a full second at the deepest point without letting the stack pull you further, then extend under control.

Easier and Harder Than Cable Rope High Pulley Overhead Tricep Extension

Easier progression

Ez Barbell Seated Triceps Extension

Harder progression

Triceps Dip (between Benches)

Swap Cable Rope High Pulley Overhead Tricep Extension For

Bodyweight Kneeling Triceps Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Band Side Triceps Extension

Cable Rope High Pulley Overhead Tricep Extension — Frequently Asked Questions

How do you do the Cable Rope High Pulley Overhead Tricep Extension?

Attach a rope to a high pulley and adjust the weight accordingly. Stand facing away from the pulley machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing down, and bring your hands above your head. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Rope High Pulley Overhead Tricep Extension work?

The Cable Rope High Pulley Overhead Tricep Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Rope High Pulley Overhead Tricep Extension should I do?

For muscle growth: 3-4 sets of 12-15 reps with a 3-second lower and a 1-second pause in the deep stretch, 60-90 seconds rest. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Rope High Pulley Overhead Tricep Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Rope High Pulley Overhead Tricep Extension?

Try the Bodyweight Kneeling Triceps Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Band Side Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.