Bent Over Overhead Rope Tricep Extensions are a strength training exercise that target the triceps muscles located at the back of the upper arm. This exercise is performed with a cable machine and a rope attachment, making it a great alternative to traditional triceps exercises like skull crushers and triceps extensions with dumbbells or barbells. By using a cable machine, you can maintain constant tension on the triceps throughout the entire range of motion, which can lead to greater muscle activation and growth. In this article, we will provide step-by-step instructions on how to perform Bent Over Overhead Rope Tricep Extensions with proper form, as well as tips for modifying the exercise to suit your fitness level and goals. Whether you’re a beginner or an experienced lifter, this exercise can be a valuable addition to your triceps training routine.
How to perform Bent Over Overhead Rope Tricep Extensions
- Attach a rope to a cable machine at a high position and select your desired weight.
- Stand facing away from the machine with your feet shoulder-width apart and one foot slightly forward for balance.
- Hinge forward at your hips, keeping your back flat and chest up.
- Hold the rope overhand with your little fingers on the rubber end, bring it behind your head with elbows bent and pointing forward.
- Keep your elbows tucked in and your knuckles facing the ceiling.
- Exhale and extend your arms in an arcing motion just above your head until you fully extend your elbows.
- Pause for a brief moment, squeezing your triceps at the top of the movement.
- Inhale and slowly lower the rope along the same path back to the starting position, while keeping your triceps engaged.
- Repeat for the desired number of reps.
- Remember to maintain proper form throughout the exercise, with a flat back and controlled movements.
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