How to do: Triceps Overhead Extension with Rope

Step-by-step instructions

1. 1Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
2. 2Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
3. 3To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
4. 4Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Photos & base instructions from the open-source Free Exercise DB (public domain).