Elbows flare wide during the extension
Long head loses its optimal angle; elbows should stay beside the ears.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Overhead Rope Tricep Extension (Cable)
Coaching cues
- Face away from a high cable with a rope attachment; hold the rope behind the head
- Elbows beside the ears; extend to full lockout — flare the rope ends apart at the top
- Pause and squeeze; lower to a full long-head stretch
- Constant cable tension gives stimulus at both the stretched and contracted positions
Common faults 2
No rope flare at the lockout
The rope is chosen for the ability to externally rotate and flare at the top; not doing so wastes the advantage.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗