Cable Triceps Extension (with rope)
The Cable Triceps Extension (with rope) primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Triceps Extension (with rope) is an intermediate isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable isolation push exercise targeting the Triceps (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Pectoralis Major (Clavicular), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- From low pulley cable, grasp ends of rope attachment just under enlarged ends.
- Raise one arm over head while turning body away from pulley.
- Face away from pulley with feet staggered.
- Position ends of ropes behind head or neck and elbows upward over head.
Execution
- Raise ends of rope overhead by extending forearms until arms are straight.
- Lower rope attachment until forearms are against upper arms.
- Repeat.
Comments
- Let cable attachment pull arm back to maintain full shoulder flexion.
- Exercise can also be performed seated on bench or seat with back support just below shoulders.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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