Rope Overhead Tricep Extension - (FORM & TUTORIAL)
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- Опубліковано 23 вер 2024
- The overhead rope tricep extension is great for working different heads of your triceps.
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The cable rope tricep extension is a great exercise but isn't often used by very many people. It mostly works the long head of your triceps, which runs directly down the back of your arm and is the largest head of the triceps muscle. Exercises like the cable rope overhead triceps extension will help you to build big arms.
Triceps Overhead Rope Extension - [Step-by-Step Technique]
Step 1: Kneel or stand in front of the cable machine and maneuver the rope attachment into position with an overhand grip behind your head.
Step 2: Hold your torso upright with your abs braced and your posture strong.
Step 3: Breathing out and squeezing the grip as tight as you can, press your hands straight up overhead and squeeze your triceps at the top of the movement.
*Tip: Make sure you keep your hands apart and don't push the handles together.
Step 4: Breathing in, lower your hands back to the position behind your head, stopping when your forearms are parallel to the floor.
Step 5: Repeat the cable overhead triceps extension for the prescribed number of reps, making sure you hold your posture strong throughout.
** Pro Tip #1: We recommend you mix up your reps and sets, using one heavy day of 3 sets of 4-5 reps and one light day at 3 sets of 20 reps.
** Pro Tip #2: We recommend using a lower weight when you first try this exercise to get the technique spot-on before you progress to the heavier weights.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
This was a really helpful tutorial, haven’t been doing this entirely correctly the whole time!
me either! now i'm ready for my gains
His tutorials are short but very very informative.Never adds anything unnecessary.Thanks for this great episode.
He explains the exercises very well.
Straight to the point and into the gains, just what we want lol.
Every time I watch your videos, learn lot new things. Thanks for sharing with us!
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Great tips here - I could totally use this information
can never know enough triceps workouts... great video, thanks!
This is great video I like this very much. In this video we can seek easily about rope overhead tricep extension.Its a great workout. It will be very helpful for me.thanks for sharing this video.
Thak you Doctor , your fan from Sri Lanka
The overhead rope extension workout looks a little bit tough, but of course effecient. excellent tutorial Dr. Anthony, loved it.
Your videos are always so great. I love that each time you teach me something new. Thanks for sharing your knowledge.
yes i agree! I've always wanted to try these rope exercises at the gym but never knew how. I'm going to give this a try. Dr. Balduzzi's videos are always very helpful!
Thank for these great tips on giving my triceps a good workout, making them stronger.
amazing underutilized shoulder exercise using rope handles , really like how a hard squeeze across engages the triceps even more with a straight core.
I always hit my head with the rope, haha. Thanks, Doc, you're so so helpful!!!
Thanks again Dr. Anthony Balduzzi for another great tutorial!
This is a helpful video about rope overhead triceps extension. I will try to follow your guideline. Thanks for sharing.
I love this tutorial. I have been looking for a tutorial like this, and i have finally found it. Turns out I have been doing a variation of this workout, but never with the right for.
This video about tricep extensions was great! I learned a lot new things and definitely recommend checking it out.
This is great video I like this very much. In this video we can seek easily about rope overhead tricep extension. Thanks for sharing this information.
This is a great exercise for triceps. It is bit harder to spread rope while pushing upwords. Thanks for your clear explanation about how to do it corectly.
Excellent exercise for the triceps. I highly recommend this one. Form is crucial
i started to to go gym few weeks ago this video is very helpful
I noticed since I started doing this exercise that I was always more sore than normal, after watching you do the proper form I realized I've been doing it wrong. I can't thank you enough for sharing all your knowledge with us, you're really helping me a lot.
One of my favourites. Thanks for the form check! Thanks for the vid.
its a great workout. It will be very helpful for me.thanks for sharing this video.
Wow, this is a great video. It's very useful and has informative content. Thanks for sharing this video
thanks for the form tips, something else to try next time i'm at the gym :)
I like this exercise. It is hard to do even a few times but it cheers up.
Hope I'll try this method at home by myself. Thanks for the great share.
Thanks for another great tutorial! Always great to learn how to do these exercises
I have not tried this exercise, but looking at your triceps I am going to incorporate this in my routine :)
Thanks for great info on tricep extension!
Great instructions loving this channel
Very interesting and useful video! I really like it!
Looking forward to trying this out for myself, nice vid dude!
i love this workout! glad to see u cover it :)
More fantastic content! Great video, thank you very much! :)
I'm gonna have to try this one at the gym! I love the tricep extensions with dumbeslls but something about having a freeform dumbell over my head makes me feel abit uncomfortable.
Thank you helped me a lot
Please tell me what brand and model that weight machine is?
awesome video as always
good stuff! really helpful
I was thinking i know everything about Overhead Tricep... well i was wrong about it :D you look very good by the way :P ha
Pay attention to the details he lays out for you. These are not easy workouts. It's all about the proper form. Great video and tips.
Is it better to have your elbows out to the side or more towards the front of your body?
Thanks Anthony💪
Hi Kelly! It's best to have your elbows closer toward the front of your body.
-The FFP Training Staff
Great information
I think my grip on the left isn't as good, only feel like I'm working the right tricep. I think I'm going to isolate to one side. What's the best way to isloate this? Standard grip vs rope?
Hey Eric, thanks for writing in! You can find a great tutorial to perform this with a single DB here: ua-cam.com/video/muTfQlepBHI/v-deo.html
-The FFP Team
nice one
isn’t it also more beneficial to keep elbows slightly more inward at least at the start of the movement? maybe less stress on the shoulders? idk
Hey David, thanks for writing in and great question! Where you place your elbows can also have an affect on which part of the tricep heads you are hitting. A wider grip will target more of the long head while a more narrow grip will target more of the lateral and medial heads. Thanks for watching and happy lifting!
-The FFP Team
Does this target the lateral head of the tricep???
Hey Papa, thanks for writing in and great question! The Overhead Extension actually touches on all 3 heads. However, the most notable is the "long" head. Some great ones that target the lateral head include: Diamond Push-Ups, Tri Press Downs, Skull Crushers, and Close Grip Presses. Happy lifting!
-The FFP Team
wow really wonderful video.very informative.thanks for sharing it.
How many sets and reps?
Hey thanks for writing in! The exact sets/reps will vary per individual but generally speaking, shooting for 3 sets of 10-12 reps (arms may respond better to higher rep ranges) is a good place to start. Best of luck!
-The FFP Team
Why is straight up better than leaned forward?
The exercise is more localised 👍
I think I realize now I don't know what half of gym machines were for
Here’s what I’ve been wondering....I see people in the gym all the time set these up with the cable over their head and press almost horizontally...is there a benefit to having the line of resistance set up that way or are they just morons?
that is also fine. only difference is that having the cable down stretches the long head more as compared to leaning forward. kind of like doing ring or trx extensions