High Pulley Overhead Tricep Extension (Rope Extension).

Make every rep count.

1. 01

   Set a rope handle on the highest pulley and stand facing away from the stack.

2. 02

   Take a split stance for balance, grab the rope overhead with a neutral grip (palms facing), and hinge slightly at the hips so your torso leans forward.

3. 03

   Keep your upper arms fixed and elbows pointing up/forward—don’t let them flare or drift.

4. 04

   Drive the movement by straightening your elbows to contract the triceps, pulling the rope down/forward until your arms are almost fully locked out.

5. 05

   Pause briefly, then slowly bend the elbows to return to the start under control (no swinging or using your back).

6. 06

   Repeat for the prescribed reps.