Cable Rope Overhead Triceps Extension

What it is

This isolation exercise strengthens your triceps, the muscles at the back of your upper arm. You perform it by extending a rope attachment overhead from a cable pulley machine. It effectively targets this muscle group for development.

Technique tips

• Ensure the cable pulley is set to the lowest position.
• Keep your upper arms still and close to your head.
• Focus on squeezing your triceps at the top of the movement.
• Control the descent, pausing briefly at the bottom for a full stretch.
• Breathe in as you lower the weight and out as you extend.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.