How to do Cable Overhead Extensions with Rope: Variations, Proper Form, Techniques, Cable Machine

How to do Cable Overhead Extensions with Rope: Variations, Proper Form, Techniques, Cable Machine

The cable overhead extension with rope is an exercise that uses the cable machine to work out the triceps brachii muscles. Since the exercise uses a thicker rope, the individual’s grip strength will also improve, as well as the pectoral muscles, shoulders, and upper back. 

There are numerous benefits to learning the cable machine overhead extension. The main perks of using this exercise for gym-goers are the ability to build strength and hypertrophy in the triceps, the benefit to the mind, muscle connection and coordination, and targeting of the triceps brachii.

The muscles involved in the overhead extension focus solely on the triceps. The triceps are targeted through the concentric portion of the lift when the elbows bend and the hands go downwards. The shoulders and upper back are also exercised during this workout, but the triceps receive the bulk of the strain.

The proper cable overhead extensions with rope form include keeping your elbows tight towards your ears, avoiding using momentum, using only your triceps to move the weight, and avoiding straining your lower back during the eccentric portion of the lift. 

Individuals can learn how to master cable overhead extension with rope by using proper form. Learning the basics of the form to avoid any injuries and perform the exercise safely can also include understanding alternative cable overhead extensions with rope techniques to target your triceps and build strength. 

The most common injuries that can occur during this overhead cable exercise — which can be avoided with proper form — include arching the lower back and straining your back muscles, not using a full range of motion and impeding the shoulder joint, and elbows are drifting outwards, which can cause elbow strain. 

Learning how to use the cable machine and performing the cable rope extension is key to improving your range of motion and building your triceps muscles. 

How to Perform Cable Overhead Extensions With Rope Using Proper Form?

Learning the proper form for the rope cable extension is key to avoiding injury and building triceps muscles. Proper form is the ability to perform this triceps exercise with the appropriate technique to avoid injury and do the exercise safely. 

Learning the proper cable overhead extensions with rope form is essential to keeping yourself safe, avoiding hurting anyone else, and adequately taxing your triceps to the highest degree. 

Steps to Proper Form for Cable Overhead Extensions With Rope

  1. Attach the double rope to a point on the cable system above or near your head.
  2. Grip the grips overhead.
  3. Tilt your hips 45 degrees forward.
  4. Step away from the pulley.
  5. Take a split stance with one foot forward and the other back.
  6. Hold your elbows close to your head.
  7. Extend your elbows forward by extending your triceps.
  8. Rotate your hands out. 
  9. Bend your arms until you feel a stretch in the triceps and repeat. 

What Are the Mistakes for Cable Overhead Extensions With Rope?

Learning how to do cable overhead extensions with rope form is essential to avoiding injuries and staying safe. The overhead rope extension can improve your range of motion and build your triceps if done correctly. If you do not learn suitable cable overhead extensions with rope form, it can lead to strain and over-stressing your muscles. 

The most common Cable Overhead Extensions With Rope mistakes are arching your back when using a weight that is too heavy, not going through a full range of motion, and allowing your elbows to drift outwards and cause excess strain on your shoulders. If you make these mistakes frequently, it can lead to straining issues on your joints, not taxing your triceps to the correct degree, and impeding your shoulder flexibility and mobility. 

How to Determine Proper Weight for Cable Overhead Extensions With Rope?

The best way to determine the proper weight for the rope overhead extension is to start light and then build as the weight becomes too easy. Beginner females should begin at 11 pounds, and beginner males should start at 20 pounds and slowly increase the weight once the last reps become too easy to complete. 

Beginners should start by performing three sets of 12-15 reps to see their starting weight; once this weight becomes too easy for the last 3-4 reps of a set, users should increase the weight by around 2.5 to 5 pounds per increase. 

Which Muscles Are Involved While Performing Cable Overhead Extensions With Rope?

The muscles involved with the overhead cable extension include the triceps brachii. This exercise is a compound exercise that only involves one muscle group, meant to isolate the back of the arm for muscle growth. 

What Are the Cable Overhead Extensions With Rope Variations?

Some of the main tricep rope overhead extension variations include seated triceps extension, lying triceps extension, and bodyweight triceps extension. These variations are similar to cable overhead extension with the rope because they tax the same muscle groups but potentially to a different degree or manner. 

These are the variations of cable overhead extensions with rope listed below.

  1. Seated or Upright Overhead Triceps Extension: The seated or upright overhead triceps extension uses dumbbells or a barbell. 
  2. Lying Triceps Extension: The lying extension uses a bench and barbell or EZ curl bar to perform the same overhead motion. 
  3. Bodyweight Triceps Extension: This bodyweight exercise does not use any additional weight and uses the person’s body weight to go through the same range of motion. 

What Is the Necessary Equipment for Cable Overhead Extensions With Rope?

The necessary equipment for the tricep cable overhead extension is the cable, the rope, and the machine. 

What Are the World Records for Cable Overhead Extensions With Rope?

The world record for the overhead tricep extension is 75 kilograms for the lying barbell extension. Tommy Ohlund holds the record in Sweden. A person can break this record by having the lift filmed or having a sanctioned judge watch the lift. Although this lift differs from the overhead tricep extension rope, the muscles used are the same,  and the movement is identical. 

What Are the Cable Overhead Extensions With Rope Related Facts?

Some unique facts regarding the cable overhead extensions with rope include the following reasons.

  1. The tricep extension muscles worked the triceps muscles solely, making it an isolated exercise.
  2. The cable overhead extension is a safer version of the barbell overhead extension.
  3. The cable overhead extensions with rope can either use a rope, bar, or two separate handles. 

Do Cable Overhead Extensions With Rope Affect the Hormones?

The triceps extension cable increases testosterone and serotonin, as it is a resistance exercise that boosts testosterone during and after the workout. It is an exercise that increases the mood-boosting hormone.

What Can Replace Cable Overhead Extensions With Rope?

Specific exercises can replace rope overhead cable extensions if you do not have the equipment or the need to do this exercise. Some common variations include a lying barbell overhead extension, seated EZ curl bar overhead extension, seated dumbbell single-arm overhead extension, or cable overhead extensions with bar. 

What Are the Alternative Exercises for Cable Overhead Triceps Extension?

Some alternative exercises to the rope arm extension with the cable include the following. 

  1. Kneeling Cable Triceps Extension. – The kneeling cable triceps extension does not use a bench for sitting but uses the bench or a box to rest the forearms on while doing the overhead extension. The athlete will kneel away from the cable and use his or her triceps to extend their arms across the bench while keeping their elbows as the pivot point on the edge of the bench. 
  2. Decline EZ-Bar Skullcrusher – The decline EZ-bar skull crushers use the EZ-curl bar and decline bench, performing the same overhead motion to target the triceps.
Athletic Insight

Athletic Insight Research

ABOUT THE AUTHORS

The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.