Exercise · Form & cues
Overhead Tricep Extension (Cable Rope) — form guide
Triceps (long head). Equipment: Cable + Rope. Difficulty: Beginner.
TEMPO
2-1-2-0
The long head is only loaded when the shoulder is flexed. This is the single best long-head exercise.
Cues
- Face away from cable, rope held overhead
- Elbows pointed forward, locked in place
- Extend fully overhead, slight pause at top
- Slow controlled return to deep stretch
Common mistakes
- Elbows flaring out — kills isolation
- Partial ROM — missing the stretched position
Injury notes
Great for elbow rehab — light weight, full ROM.
Progression
Add 2.5kg when 12 reps feel easy with full stretch.