Exercise:

Overhead Rope Extension

Target Muscle:

Triceps

Cable Machine, Rope Attachment

Attach a rope to the bottom pulley of the cable machine. Grab onto it with both hands behind your head and stand facing away from the machine.

Extend the weight directly overhead while at the same time spreading the rope apart with your hands.

Once you feel a strong contraction in your triceps, lower the rope back down under control behind your head as far as is comfortable, and repeat.

- As with all tricep extension exercises, focus on control by using a smooth and deliberate rep cadence. You shouldn't be heaving around very heavy weights or using explosive movements as this can easily lead to elbow injury in the long term.

- Make sure your upper arms remain stationary throughout the exercise and that your forearms are the only part moving.

- You don’t have to keep your elbows completely tucked in throughout the exercise, but don’t allow them to flare out excessively either. Find the position that feels most natural for you.