How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the overhead rope extension (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Overhead Rope Extension (Cable): how to do it and muscles worked

The overhead rope extension (cable) mainly works your triceps. You need a cable machine.

Muscles worked

Main

Triceps

How to do the overhead rope extension (cable)

1
Attach a rope to a low cable, face away from the stack and hold the rope ends behind your head. Step forward into a split stance with your chest tall.
2
Straighten your arms forward and up, pulling the rope ends apart at the top to fully squeeze your triceps. Keep your elbows pointing forward.
3
Return slowly until you feel a stretch in your triceps, taking about 3 seconds. Breathe out as you press and in as you bend.

Form tip: Do not lunge forward with your torso or flare your elbows; keep your core braced and your upper arms still.

Common questions

Which muscles does the overhead rope extension (cable) work?: The overhead rope extension (cable) mainly works your triceps.
What equipment do I need for the overhead rope extension (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the overhead rope extension (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.