Smart Workout Diary

Cable Rope Low-Pulley Overhead Triceps Extension

The cable rope low-pulley overhead triceps extension is an isolation exercise performed with a rope attachment connected to a low cable pulley. It trains the triceps through elbow extension while the arms are held overhead, supporting triceps strength and upper-arm muscle development. The cable provides continuous resistance throughout the movement.

Demonstration

Demonstration: Cable Rope Low-Pulley Overhead Triceps Extension

Instructions

  1. Attach a rope to a low cable pulley and select a manageable resistance.
  2. Face away from the pulley, hold both rope ends, and step forward until the cable is taut.
  3. Raise the rope behind and above your head with your elbows bent and pointed generally forward.
  4. Keep your upper arms steady as you extend your elbows until your arms are nearly straight overhead.
  5. Pause briefly, then slowly bend your elbows to return to the starting position under control.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Movement Patterns
Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, Cable Rope Attachment
Difficulty
Beginner

Technique tips

  1. Use a stance that lets you resist the cable pulling you backward without leaning excessively.
  2. Keep your ribs down and avoid arching your lower back as the arms extend overhead.
  3. Do not let your elbows flare widely or drift far forward during the repetition.
  4. Use a load that allows a smooth, controlled return rather than letting the cable pull your arms down.
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