Cable Overhead Triceps Extension (rope Attachment)

1. Set a rope attachment on a low or mid height pulley and grab both ends with a neutral grip.
2. Turn away from the machine and step forward into a staggered stance, letting the cable run past your side or between your legs.
3. Hinge slightly forward at the hips and bring your elbows up beside your head, pointing forward.
4. Start with your hands behind your head and the triceps under stretch.
5. Extend your forearms forward and up until your arms are straight, splitting the rope ends apart at lockout.
6. Squeeze the triceps hard for a second at full extension.
7. Bend the elbows to return your hands behind your head under control, feeling the stretch before the next rep.

Common Mistakes

• Flaring the elbows wide: Letting the elbows drift out turns the movement into a pressing pattern. Keep them narrow and pointing forward beside your ears.
• Moving the upper arms: If the elbows travel during the rep, the shoulders and lats are doing the work. Only the forearms should move.
• Cutting the stretch short: The overhead position exists to lengthen the long head. Let your hands travel fully behind your head each rep.
• Using the whole body: Rocking at the hips to yank the weight through means the load is too heavy. Choose a weight your triceps can move alone.