Overhead Rope Extensions

Overhead rope extensions are a difficult exercise, however they are very effective at hitting the long head of the triceps. Begin by sitting/kneeling down with your back to the machine. Grab the rope handles and start with your hands just behind your head. Lift the weight up using only the strength of your arms, while making sure to keep the rest of your body still.


Fully extend your arms above your head, then carefully lower the weight back down to the starting position. It can be easy to let the weight pull your arms back down on this exercise so it is important to resist the pull of the cable and lower the weight under your own control.

Tips

* It can sometimes be difficult to get into position for this exercise. It helps if you have a training partner who can place the rope into your hands once you are set up. If not, pull the rope out a little bit and hold it above your head while you turn your back to sit at the machine.


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