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
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
This fatigues the triceps, recruits your abdominals, and promotes proper form when practiced with proper technique.
Using a cable provides consistent, constant tension during the exercise and allows you to easily adjust your weight during or between sets.
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.
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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