Zirv FitnessStrength exercise
Cable Overhead Extension (Rope)
How to do it
- Face away from a low pulley, gripping the rope attachment with both hands and stepping forward until the arms are extended overhead.
- Split the stance for stability and keep the shoulders stacked over the hips as the elbows bend to lower the rope behind the head.
- Extend the elbows to press the rope back overhead, spreading the rope ends apart at lockout to work the triceps brachii fully.
- Brace the core and keep the shoulders steady so the upper arms stay close to the ears throughout.
- Inhale as the rope lowers, exhale as you press it back overhead.
- Common fault: avoid letting the ribs flare or the elbows drift wide as fatigue sets in.
Muscles worked
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises