# Triceps Extension (Cable)

> The standing overhead cable rope extension trains your triceps with the cable stretching them behind your head.

Page: https://fitnessie.app/exercises/cable-triceps-extension/
Type: Cable · Isolation
Demo video: https://fitnessie.app/demos/triceps-extension-cable/3479faad2d87d221.mp4

## How to do it

1. Set a rope on a low pulley, face away from the stack and step forward.
2. Hold the rope behind your head with your elbows bent and pointing up beside your ears.
3. Lean slightly forward from the hips and hold that position.
4. Extend your arms until they are nearly straight and squeeze.
5. Lower the rope back behind your head with control.

## Key cues

- Elbows up by your ears and still
- Only your elbows move
- Keep your hands apart on the rope
- Full stretch, then squeeze

## Common mistakes

- Flaring your elbows out to the sides
- Arching your lower back
- Using a weight so heavy you lose form and range
- Pushing the rope ends together

## Muscles worked

- Primary: Triceps

## Equipment

Cable machine and rope attachment.

## Variations

- [Triceps Extension (Dumbbell)](https://fitnessie.app/exercises/dumbbell-triceps-extension/)
- [Triceps Extension (Barbell)](https://fitnessie.app/exercises/barbell-triceps-extension/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [StrengthLog: Overhead Cable Triceps Extension](https://www.strengthlog.com/overhead-cable-triceps-extension/)
- [Motra: Cable Rope Overhead Tricep Extension (Low)](https://www.motra.com/exercises/cableRopeOverheadTriExtensionLow)
- [REP Fitness: Cable Tricep Extensions](https://repfitness.com/blogs/training/cable-tricep-overhead-extensions-mastering-form-benefits-and-variations)
- [Fit Father Project: Overhead Tricep Extension With Rope](https://www.fitfatherproject.com/overhead-tricep-extension-rope/)