At a glance
- Main muscle
- Triceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Back to the cable, rope behind your head.
- Elbows point forward and stay still.
- Fully extend and pull the rope slightly apart.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same overhead position as the bar version (direct evidence: more growth than pushdowns), but the rope is harder to load heavily.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Overhead Cable Triceps Extension · Cable · rating S
- Single-Arm Overhead Cable Triceps Extension · Cable · rating S
- Katana Cable Triceps Extension · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the overhead rope triceps extension.
Let Mitta set the weight.
Mitta plans the overhead rope triceps extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
overhead rope triceps extension
What muscles does the overhead rope triceps extension work?
The overhead rope triceps extension mainly trains your triceps.
How many reps of the overhead rope triceps extension should I do?
Mitta plans the overhead rope triceps extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the overhead rope triceps extension?
Good alternatives that train the same muscle are the overhead cable triceps extension, single-arm overhead cable triceps extension and katana cable triceps extension.
Is the overhead rope triceps extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the overhead rope triceps extension have rating A?
Same overhead position as the bar version (direct evidence: more growth than pushdowns), but the rope is harder to load heavily.