Cable Overhead Single-Arm Triceps Extension (Rope Attachment)

The one-arm overhead extension from a low pulley with one end of a rope in the hand, the cable running up the back and the free hand on the hip.

How to do it

Setup

Back to a low pulley, one end of a rope held behind the head, elbow up by the ear, the free hand on the hip.

Steps

Straighten the arm to lift the rope end overhead.
Keep the elbow pointing up and still.
Lower the hand behind the head; switch arms after the set.

Common mistakes

Elbow drifting out to the side: keep it by the ear. Leaning away from the working arm: stand tall and square. Rushing the lowering: let the rope come back slowly.

Breathing

Inhale lowering, exhale extending.