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cable isolation Activity intensity • Moderate
✓ knee safe
✓ lower back safe
Overhead Rope Cable Tricep Extension
Primary Muscles: triceps
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Face away from a low or mid pulley holding the rope behind your head with elbows raised.
- Stretches the long head of the triceps maximally at the bottom of the rep.
- Extend your forearms overhead and slightly forward without flaring your elbows wide.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Seated Overhead Dumbbell Tricep Extension
dumbbell • beginner • Rest 75s
Same movement pattern Joint-friendly option
Lying EZ-Bar Tricep Extension (Skullcrusher)
ez bar • intermediate • Rest 90s
Same movement pattern Easier setup
Rope or V-Bar Cable Tricep Pushdown
cable • beginner • Rest 60s