The Cable Rope Tricep Extension is a popular exercise for strengthening and building the triceps muscles and can be used with practically any gym equipment machine. It is often performed using a cable pulley machine with a rope attachment, making it a versatile exercise that can be adjusted to suit different fitness levels. This exercise primarily targets the triceps but also engages other upper arms and shoulders muscles. Following proper form and technique, this can be a practical addition to your workout routine. In addition to building strong triceps, it is also an effective exercise for improving overall upper body strength and stability. This exercise requires a strong core and proper body alignment to maintain balance and control while performing the movement.
How to perform Cable Rope Tricep Extension
- Fix a rope attachment to a high cable pulley.
- Stand about 40cm away from the machine.
- Adopt a neutral grip with your palms facing each other.
- Take hold of the rope, place your elbows into the sides of your torso, and keep them pinned in place. This is your starting position.
- As you exhale, push the rope toward the floor.
- Just before the full extension, split the rope with your little fingers as much as possible until your elbows are fully extended.
- Pause for a second at this position, squeeze and contract your triceps.
- As you inhale, reverse the movement until your elbows are flexed at 90 degrees.
- Return to the starting position.
- Repeat for desired reps and sets.
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