Library / Triceps
Overhead Rope Cable Tricep Extension
Cable · Isolation · Isolation
Triceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Triceps
- Equipment
- Cable
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Face away from a low or mid pulley holding the rope behind your head with elbows raised.
- Stretches the long head of the triceps maximally at the bottom of the rep.
- Extend your forearms overhead and slightly forward without flaring your elbows wide.
Joint & safety considerations
Filtered for Elbow, Shoulder Impingement sensitivity. When you flag elbow or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Overhead Single Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Single-Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Triceps Extension | Bands swap | Bands |
| Barbell Lying Extension | Barbell swap | Barbell |
| Dumbbell Lying One Arm Pronated Triceps Extension | Dumbbell swap | Dumbbell |
| Dumbbell One-Arm Triceps Extension | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.