The low cable overhead triceps extension is a single-joint isolation exercise for building the triceps. It involves lying on a bench and then driving the rope handle to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.

High Pulley Overhead Tricep Extension (rope extension) Instructions Attach a rope to a cable stack as high as possible and assume a standing position. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips. Initiate the movement by extending the elbows and flexing the triceps.

How to do a one arm overhead cable tricep extension Position a cable pulley at waist height. A low pulley is also fine, but you should avoid using a high pulley because it’ll reduce the stretch that your triceps get put under. Connect a rope attachment to the pulley. Grab the rope and then face away from the pulley with the rope behind your head.