Overhead Rope Extensions
Coached by JustinAlso called: Overhead Tricep Extension · Overhead Rope Tricep Extension
- Primary
- triceps
- Equipment
- cable
- Mechanic
- isolation
- Force
- push
- Category
- strength
Tricep support / Blood Volume — the signature mechanical drop set.
Execution
Face away from the cable, rope overhead, upper arms fixed. Run it as a mechanical drop with no weight change: hands separated to failure (the hard position) → split (down separated, up together) to failure → hands together plus partials. Three failure points, one set.
The cue that matters
Keep the elbows still and high; the only thing that moves is the forearm.
Common mistake
Letting the elbows drift forward and down, which dumps the long head and turns it into a pushdown.
Power Bodybuilding Bro Split — Day 1 (Chest) & Day 4 (Arms).