How to do a Cable Rope Triceps Extension
The Cable Rope Triceps Extension is a beginner cable exercise that works your triceps, with help from your shoulders.
How to do a Cable Rope Triceps Extension, step by step
- Attach a rope to a cable machine at a high position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
- Keep your upper arms close to your head and your elbows pointing forward.
- Slowly lower the rope behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Flaring elbows out
- Using momentum
- Not fully extending arms
- Arching the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Rope Triceps Extension work?
The Cable Rope Triceps Extension mainly works your triceps. It also works your shoulders.
Is the Cable Rope Triceps Extension good for beginners?
Yes. The Cable Rope Triceps Extension is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Rope Triceps Extension should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Rope Triceps Extension?
Good alternatives are Close-Grip Push-Up, Dumbbell Twist Bench Press and Triceps Dip.
Put it in a workout plan
Track your Cable Rope Triceps Extension in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.