What muscles does the Cable Overhead Rope Triceps Extension work?

The Cable Overhead Rope Triceps Extension mainly works the triceps.

How many sets and reps of the Cable Overhead Rope Triceps Extension?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

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

Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Cable Overhead Rope Triceps Extension

Facing away from a high pulley, extend the rope overhead to a full stretch and lockout.

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Demo video from YouTube, played in its own player.

Muscles worked: Triceps
Equipment: Cable
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the triceps, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Overhead Rope Triceps Extension work?: The Cable Overhead Rope Triceps Extension mainly works the triceps.
What equipment do you need for the Cable Overhead Rope Triceps Extension?: A cable.
How many sets and reps of the Cable Overhead Rope Triceps Extension?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Overhead Rope Triceps Extension?: Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

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Coaches add the Cable Overhead Rope Triceps Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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