FitCi
Cable Rope Overhead Extension is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the pulley low, grip the rope, and turn your back to the machine.
- Raise the rope overhead and fix your elbows beside your ears.
- Lean slightly forward and keep your core tight.
- Extend your forearms forward, spreading the two ends of the rope outward.
- Feel the triceps contraction, then lower back behind your head under control.
Coaching tip
Spread the rope to both sides at the top; work by stretching the long head.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.