Rope Triceps Extension
Primary Muscle Group: Triceps
Secondary Muscle Group: NA
Equipment Needed: Cable Machine, Rope Attachment
The Benefits of Rope Triceps Extensions
The Rope Triceps Extensions is a variation of the cable triceps extension and an exercise used to build the muscles of the triceps.
Well-built triceps also have a lot of positive carryover into your pressing movements such as bench press variations and shoulder press variations.
The Rope Triceps Extensions is an isolation push exercise targeting the triceps brachii, comprised of the long, lateral, and medial heads. There are no supporting muscles groups assisting the target muscle group during this movement.
The rope triceps extension can be included in your triceps workouts, upper body workouts, push workouts, and full body workouts.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our free workout plans or our affordable full workout plans with coaching for professionally designed workout plans that have been proven to get results.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Rope Triceps Extensions
The Rope Triceps Extensions exercise is pretty safe with very low risk to injury. The main thing to remember is to not fully lock your elbows out at the bottom of the movement as this can put excessive pressure on your elbow joint and over time could cause an injury. To prevent injury don’t fully lock your arms out at the bottom of the exercise.
How To Do Rope Triceps Extensions
1. Start by attaching a rope to a cable stack as high as possible and take a standing position.
2. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.
For Perfect Technique
If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
Ensure the shoulder blades don’t tilt forward as you extend the elbows.
Variations
Once you have mastered the Rope Triceps Extensions exercise you can try alternative exercises that target similar muscle groups such as;
How To Do a Single Arm Overhead Dumbbell Triceps Extension
1. Select the desired weight from the rack and position an adjustable bench at 90 degrees.
2. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, grip the dumbbell with one hand, then press it into position overhead.
3. Slowly lower the dumbbell behind your head by unlocking your elbows.
4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
How To Do an Overhead Dumbbell Triceps Extension
1. Select the desired weight from the rack and position an adjustable bench at 90 degrees.
2. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.
3. Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows.
4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.