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Upper Arms · Cable
Cable Overhead Extension Rope
Cable Overhead Extension Rope is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders and forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Cable Overhead Extension Rope
- Attach a rope handle to the high pulley on a cable machine. Stand with your feet shoulder-width apart, back to the machine, and grasp the rope handle with both hands, palms facing each other.
- Step forward to create tension in the cable. Extend your arms straight in level with your torso, keeping your elbows close to your head.
- Lower the rope behind your head by bending your elbows, keeping your upper arms stationary.
- Extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid using momentum.
- Focus on squeezing your triceps at the top of the movement.
- Exhale as you extend your arms and inhale as you lower the rope.
Cable Overhead Extension Rope alternatives
More triceps exercises
Cable Overhead Extension Rope FAQ
What muscles does Cable Overhead Extension Rope work?
Cable Overhead Extension Rope mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and forearms work as secondary muscles.
What equipment do you need for Cable Overhead Extension Rope?
You need a cable.
How many sets and reps of Cable Overhead Extension Rope should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Overhead Extension Rope good for beginners?
Yes. Cable Overhead Extension Rope is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Cable Overhead Extension Rope burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Overhead Extension Rope?
Other exercises for the triceps include Bodyweight Overhead Triceps Extension, Dumbbell Overhead Extension Seated, Plate Overhead Tricep Extension and Dumbbell Overhead Extension Standing.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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