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Arms Cable Intermediate Video

How to do the Cable Rope Overhead Extension from Low

Primary: Triceps · also works Shoulders.

The Cable Rope Overhead Extension from Low is an isolation exercise targeting the triceps. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the muscle. It is effective for building tricep strength and size, and is a great addition to any upper body routine.

Demo video: Cable Rope Overhead Extension from Low · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a rope attachment to a low pulley on a cable machine.

  2. 2

    Grab the rope with both hands and take a step forward, facing away from the machine.

  3. 3

    Extend your arms overhead with your elbows close to your ears.

  4. 4

    Keep your upper arms stationary and lower the rope behind your head by bending your elbows.

  5. 5

    Contract your triceps to extend your arms back to the starting position and repeat.

Coaching cues

  • Keep your core engaged to maintain stability.
  • Avoid flaring your elbows out to ensure maximum tricep activation.
  • Use a controlled motion to avoid swinging and ensure muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Rope Overhead Extension from Low alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Rope PushdownCable · beginner Triceps PushdownCable · beginner Cable Rope PulldownCable · beginner Rope Press DownCable · beginner V-Bar Press DownCable · beginner Cable Tricep KickbackCable · intermediate

Frequently asked questions

What muscles does the Cable Rope Overhead Extension from Low work?

Primary: Triceps. Secondary: Triceps, Shoulders

How many sets and reps of Cable Rope Overhead Extension from Low should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Rope Overhead Extension from Low?

Same movement pattern, different equipment: Rope Pushdown, Triceps Pushdown, Cable Rope Pulldown, Rope Press Down, V-Bar Press Down, Cable Tricep Kickback.

Is the Cable Rope Overhead Extension from Low good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.