Cable overhead rope tricep extension is an excellent exercise for targeting the triceps, the muscles located on the back of the upper arms. This exercise uses a cable machine and rope attachment to extend your arms overhead and behind your head, stretching the triceps. It is a popular exercise among fitness enthusiasts and bodybuilders due to its effectiveness in isolating and developing the triceps. This engages the shoulders and core muscles to stabilize the body during the movement. By incorporating this exercise into your workout routine, you can improve your overall upper body strength and develop toned, defined arms.
How to perform Cable Overhead Rope Tricep Extension
- Attach a rope to a low cable pulley and stand with an upright, shoulder-width stance facing away from the machine.
- Grab the rope with both hands and hold it straight above your head.
- Keep your elbows tucked in close to your ears and have your knuckles facing the ceiling. Tip: Maintain a straight back throughout this movement and keep your elbows pinned in close to your ears. Pull the rope apart at the top of the movement. This will be your starting position.
- Lower the rope in an arcing motion behind your head until your elbows are at an acute angle.
- Pause for a brief moment, then exhale and return the rope along the same path to the starting position while contracting your triceps.
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