Cable Rope High Pulley Overhead Tricep Extension

TricepsCableBeginner
1. Stand facing the cable machine with your feet shoulder-width apart. 2. Grasp the rope attachment with an overhand grip, palms facing each other. 3. Extend your arms fully overhead, keeping a slight bend in your elbows. 4. Keep your core engaged and maintain a neutral spine throughout the exercise. 5. Keeping your upper arms stationary, slowly lower the rope behind your head by bending at the elbows. 6. Continue lowering the rope until your forearms are parallel to the floor, feeling a stretch in your triceps. 7. Pause for a moment, then exhale and extend your arms back to the starting position. 8. Repeat for the desired number of repetitions, ensuring controlled and smooth movements throughout the exercise.

How to perform the Cable Rope High Pulley Overhead Tricep Extension

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Rope High Pulley Overhead Tricep Extension using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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