Napra

Triceps Overhead Extension with Rope

StrengthBeginner Triceps Cable crossover / functional trainerCable / pulley
Triceps Overhead Extension with Rope, step 1
1. Facing away from the low pulley, rope behind your head, elbows up and bent; staggered stance, leaning slightly forward.
Triceps Overhead Extension with Rope, step 2
2. Extend your arms up and forward, upper arms still; return slowly.

How to do it

  1. Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
  2. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
  3. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
  4. Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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