Step by step
- Attach a rope to the pulley at head height or a bit lower.
- Grab it, turn around and step forward, elbows bent beside your head.
- Straighten your arms forward and up.
- Return slowly until you feel your triceps stretch.
Tip: Spread the rope ends as you straighten your arms.
Common mistakes
Keep your elbows close to your head.
Step one foot forward and brace your abs.
Only your forearms move.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Better than the pushdown?
They complement each other: this one works your triceps stretched; the pushdown, contracted.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable overhead triceps extension to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.