Cable Rope Tall Kneeling Overhead Tricep Extension

Instructions for proper form

1. Begin by kneeling on both knees on a padded surface to avoid discomfort. 2. Securely attach a rope handle to the cable pulley positioned at the highest setting. 3. Grasp the rope with a neutral grip (palms facing each other) and bring your hands to just above shoulder height. 4. Keeping your core engaged and back straight, extend your elbows, pushing the rope upward overhead. 5. Maintain a slight bend in your elbows at the top of the lift to avoid joint strain. 6. Slowly lower the rope back to the starting position by bending your elbows, ensuring control throughout the movement. 7. Avoid leaning forward or backward; keep your body stable and knees directly under your hips.

Common mistakes to avoid

1. Arching or rounding the back during the movement. 2. Letting the elbows flare out to the sides instead of keeping them close to the head. 3. Using momentum to lift the load instead of controlled movement. 4. Neglecting to engage the core, which can lead to instability.

Benefits

Specific benefits of the exercise

This exercise isolates the triceps muscles, enhancing muscle growth and strength while also improving shoulder stability and joint health.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see noticeable strength improvements in the triceps and upper body definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners (novices) looking to develop tricep strength in a controlled manner, as well as those rehabilitating from injuries to the shoulder or elbow needing a low-impact workout.

Scientific studies supporting its effectiveness

Research indicates that exercises targeting the triceps through isolation movements, such as the overhead extension, effectively activate the tricep muscles, leading to hypertrophy and strength gains in resistance training (National Strength and Conditioning Association).

Variations

Beginner modifications

Perform the exercise with a lighter weight to focus on form and control. Alternatively, start with single-arm variations to build strength progressively before attempting the double-arm version.

Advanced progressions

To increase the challenge, consider adding a resistance band for more tension or performing the exercise while balancing on one knee (single-kneeling) to engage core stability.

Integrations

Complementary exercises

Complement this exercise with push-ups, tricep dips, or close-grip bench presses to enhance overall tricep development.

Super set recommendations

Pair with bicep curls or shoulder presses for a super set to target opposing muscle groups effectively.

Sample workout routines

Example workout: 1. Cable Rope Tall Kneeling Overhead Tricep Extension – 3 sets of 10-12 reps 2. Push-Ups – 3 sets of 8-10 reps 3. Dumbbell Bicep Curls – 3 sets of 10-12 reps.

Exercise combinations

Combine with other tricep exercises such as skull crushers or tricep kickbacks for a comprehensive upper body workout.

Best time to do this exercise in your workout

This exercise is ideally performed towards the end of an upper body workout session after larger compound movements like bench press or rows.