High-Pulley Overhead Triceps Extension

Here’s a great triceps exercise I’m currently using: the high-pulley overhead triceps extension.

It’s performed bent-over in a lunge position using a rope. As you extend the elbows, flare the hands outward and pause briefly in the contracted position. On the return, make sure your forearms make contact with your biceps to achieve a full stretch of the triceps.

The movement begins with a neutral grip in the stretched position and transitions to a pronated grip in the contracted position. Keep your elbows elevated near your head throughout the exercise.

To promote balanced triceps development, I’m also incorporating the one-arm reverse-grip pressdown in my current routine. That exercise is performed with a supinated grip and the elbows held in a low position.

For more on this approach, see How to Balance Your Triceps Development.