Rope Tricep Extension

  • Stand with your feet hip width apart and knees slightly bent. Hold the rope handle with an overhand grip then pull your elbows to the sides of your ribs.

  • Continue pressing the rope handle down until your elbows are straight, flaring outwards with your hands slightly at the bottom. Pause, squeezing your triceps like a fist, then slowly return your elbows to the 90 degree bend.

  • Rope attachment, cable machine

  • Arms 

  • Triceps brachii

  • TIP: Keep your abs engaged-they will prevent your back from arching or leaning forward, which assists in making the pushdown easier and is less effective in fatiguing the triceps.

Variations for Rope Tricep Extension

  • Tricep Pushdown

    This fatigues the triceps, recruits your abdominals, and promotes proper form when practiced with proper technique.

  • Tricep Extension

    Using a cable provides consistent, constant tension during the exercise and allows you to easily adjust your weight during or between sets.

  • Cable Incline Tricep Extension

    This is done facing away from the machine with your elbows high and body at an angle to stretch your triceps and lats as you do the exercise.

  • Assisted Tricep Dip

    This strengthens the chest and the triceps, but should be done with a conservative range of motion to protect your shoulder.


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