Triceps Overhead Extension with Rope

How to perform

1. 01Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2. 02Position 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. 03To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4. 04Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.