Overhead Cable Rope Tricep Extension
Learn how to do Overhead Cable Rope Tricep Extension with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Overhead Cable Rope Tricep Extension is a Cable exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Overhead Cable Rope Tricep Extension
A two-arm triceps isolation movement using a rope on a low pulley. Performed overhead, it places maximum stretch on the long head of the triceps.
💡 Instructions:
Attach a rope to the low pulley of a cable machine.
Grab the rope with both hands and turn your back to the machine.
Bring your hands behind your head, elbows pointing forward and tight.
Extend your arms by pushing the rope upward until they are fully straight.
Slowly return to the starting position, maintaining control.
⚠️ Common mistakes:
Letting elbows flare out
Arching the lower back excessively
Not fully extending the arms
Using too much weight and losing form
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Start Free TrialMuscles Worked by Overhead Cable Rope Tricep Extension
Equipment
- Cable
Calories Burned Doing Overhead Cable Rope Tricep Extension
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Overhead Cable Rope Tricep Extension
- Type
- Cable exercise
- Primary muscle
- Triceps
- Secondary muscles
- None
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Overhead Cable Rope Tricep Extension
What muscles does Overhead Cable Rope Tricep Extension work?
Overhead Cable Rope Tricep Extension primarily targets the Triceps.
How do you do Overhead Cable Rope Tricep Extension correctly?
A two-arm triceps isolation movement using a rope on a low pulley. Performed overhead, it places maximum stretch on the long head of the triceps. 💡 Instru
Is Overhead Cable Rope Tricep Extension good for beginners?
Overhead Cable Rope Tricep Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Overhead Cable Rope Tricep Extension?
Overhead Cable Rope Tricep Extension requires: Cable.
What are the benefits of Overhead Cable Rope Tricep Extension?
Overhead Cable Rope Tricep Extension strengthens the Triceps.
What exercises are similar to Overhead Cable Rope Tricep Extension?
Similar exercises to Overhead Cable Rope Tricep Extension include Bench Triceps Dip, Benchi Triceps Dip – Ẹsẹ Ti Fa, Dip Machine, Dumbbell Bent Over Kickback.
Is Overhead Cable Rope Tricep Extension better than Bench Triceps Dip?
Both Overhead Cable Rope Tricep Extension and Bench Triceps Dip target the Triceps. Choose based on your available equipment and training goals.
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