Overhead Cable Extensions with Rope

Proper Positioning

1. Position the pully from waist to foot height

2. Grab the rope with a neutral grip

3. Turn the body away from the cable machine placing the arms behind the head with the elbows flexed at around 90 degrees

4. Keep the elbows tucked in and pointing to the ceiling

5. Stand with the feet hip to shoulder width apart

6. Knees slightly bent

7. Chest out, glutes out

Proper Technique

1. Contract the triceps, slowly raising the rope

2. As the rope raises, gradually turn the knuckles facing parallel to the ceiling

3. Pause and squeeze at peak contraction

4. As the eccentric phase occurs, gradually return the knuckles to the initial positioning

5. Slowly return to starting position

Essential Tips

1. Do not use momentum

2. Keep elbows in a fixed position, and avoid moving the elbows with the weight

3. Avoid swinging

4. Reduce the use of the forearms

5. Do not hyperextend the elbows

6. Do not lock the elbows

7. Avoid pointing the elbows to the side or flaring them out