Overhead Rope Extensions

The overhead rope extension is a great exercise that hits the entire triceps area. The movement itself allows for a complete range of motion for the triceps, making this a very effective exercise for developing the triceps.

Similar to the standing triceps extension, this exercise takes some of the pressure off of the shoulders. However, this exercise is a little tricky to get used to. It may take a few sessions to get used to, so use light weight to start.

Use a lat machine for this exercise and use either a bar or rope to complete this exercise.





Position for the overhead rope extensions

1. Attach a rope to the overhead cable pulley. Stand with your back facing the pulley. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.

2. Grasp the rope with an overhand grip, and bend slightly at the hips. Keep your elbows in line with your ears.

Execution of the overhead rope extensions

1. Slowly extend the lower part of your arms forward. Hold the extended position for ½ second. Slowly bring your arms back to the starting position. Repeat the movement.

2. Make sure that you bend only your elbows keeping your upper arms motionless.