Standing Overhead Cable Extension (Rope)
Overview of the exercise
This effective exercise targets the three heads of the triceps, providing a challenging workout that will help you build upper arm strength and definition. By using a cable machine, this exercise allows you to focus on your triceps without putting undue strain on other muscle groups. Whether you’re a fitness beginner or a seasoned gym-goer, the Standing Overhead Cable Extension is an excellent addition to any upper body workout routine.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Upper Back, Abs
Instructions:
This exercise should be done facing away from the machine, which increases the resistance and adds more challenge to the workout. Here are the steps to perform this exercise:
Step 1: Set up the machine:
Begin by setting up the cable machine with the rope attachment at the highest point. Adjust the weight stack to the desired resistance level.
Step 2: Stand facing away from the machine:
Stand a few feet away from the machine, facing away from it. Grab the rope attachment with both hands and hold it with an overhand grip.
Step 3: Position your arms:
Extend your arms straight up, so that the rope is above your head. Your elbows should be close to your ears and your palms facing each other.
Step 4: Lower the rope:
Slowly lower the rope behind your head by bending your elbows. Keep your upper arms stationary and close to your head.
Step 5: Extend your arms:
Push the rope back up by extending your arms straight up, until they are fully extended. Keep your elbows stationary and close to your head throughout the exercise.
Step 6: Repeat:
Repeat the movement for the desired number of reps, then release the rope and step away from the machine.
Standing Overhead Cable Extension (Rope) Tips
- Use the correct weight: Start with a lighter weight and gradually increase it as you get stronger. Using too heavy a weight can lead to injury or improper form, so it’s important to choose the right weight for your fitness level.
- Maintain proper form: Keep your back straight, core tight, and elbows close to your head throughout the exercise. This will help you target the triceps muscles and prevent strain on other parts of your body.
- Don’t lock out your elbows: When you extend your arms, avoid locking out your elbows as this can strain the joints. Instead, keep a slight bend in your elbows at the top of the movement.
- Breathe properly: Remember to breathe out as you extend your arms and breathe in as you lower the rope. This will help you maintain proper form and prevent dizziness or lightheadedness.
