High Pulley Overhead Triceps Extension With Resistance Band Using Rope Grip

Exercise / Triceps


This exercise combines the triceps, the biceps and the forearms into one set, and focuses on the movement of pulling the forearm up and back. For the most part, this is a compound exercise, meaning it is made up of multiple muscle groups working together to complete a single motion. While the triceps and biceps are the primary muscles involved, the movement also works the forearms and hands.


How to perform the exercise


  • Anchor: Secure lock the resistance band to the door with the door anchor at slightly above your head level.
  • Bands: Attach the Rope Grip to the Resistance Band using a snap hook. Grip the Rope with each hand. Pronated Grip. Your fingers should be facing inside towards the opposite hand, also the thumb on the outside or inside, as per your comfort.

Body Position:

  • Stand with your back to the door. Move away from the door, and step your stand point with your back foot 1 to 2 feet from the door or more depends on how much resistance you need.
  • Keep your chest up, back straight, slight bend forward from your waist and head straight.
  • Position your arms parallel to the floor and also at the same time position so that your hands are at the back of your head either palms facing in or down.
  • Use your elbow as fulcrum while keeping your arms stationary throughout the activity.


  • Push your hands down and forward until they are at eye level and your arms are straight.

Exercise Tips

  • Keep your arms stationery and elbows at 12 inches apart, use elbow as fulcrum, move your hands until it is in a straight line and do not let them move up or down.

Exercise Benefits

High Pulley Overhead Triceps Extensions With Resistance Band with Rope, just another amazing variation of triceps workout which is one of the most effective exercise for working the triceps and resembles the exact exercise from the gym/fitness center that utilizes a cable machine. The angle of your body in this exercise that comes with the motion because of bodyweight creates a greater amount of resistance which is a great hypertrophy exercise and extra stretch to your triceps. In this exercise triceps extension helps to activate all the three heads of the triceps, means your entire triceps gets benefitted thus gets stronger and builds more muscles in back of your arms.