Triceps Overhead Extension with Rope

What it is

This exercise effectively isolates and strengthens the triceps brachii, the muscles at the back of your upper arm. You perform it using a rope attachment on a cable machine, extending your arms overhead. This movement targets all three heads of your triceps.

Technique tips

• Keep your upper arms stationary to focus effort on the triceps.
• Fully extend your arms overhead to maximize triceps contraction.
• Control the weight on the way down, slowly resisting the pull.
• Brace your core to maintain stability and prevent your body from swaying.
• Ensure your elbows point directly upwards in the starting position.

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.