Start
End
Triceps Overhead Extension with Rope
مد ترايسبس فوق الرأس بالحبل
Target Muscles
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- 2
Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
- 3
To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- 4
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
