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The Rope Overhead Triceps Extension targets all three heads of the triceps, with a particular emphasis on the long head due to the overhead position. To set up, attach a rope handle to a high pulley on a cable machine and face away from the machine, taking a step or two forward. Grasp the rope with both hands, extend your arms overhead, and then flex your elbows to lower the rope behind your head, feeling a deep stretch in the triceps. Extend your arms back to the starting position, contracting the triceps forcefully at the top, focusing on controlled movement throughout the exercise.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
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