Rope triceps extension

How to Do Rope triceps extension

1. Attach a double-rope handle to a high pulley cable station and grasp the ends with a neutral grip, palms facing each other.
2. Step back slightly from the machine, bend your knees slightly, and hinge forward at the hips while keeping your spine neutral.
3. Pin your elbows close to your torso and bend them to approximately 90 degrees to establish the starting position.
4. Exhale and push the rope downward by fully extending your elbows, flaring the ends of the rope outward at the bottom of the movement.
5. Squeeze your triceps at the bottom for a second, then slowly control the weight back up to the starting position without moving your elbows.

Muscles worked

Form tips

• Keep your elbows locked in place against your ribs to prevent your shoulders from assisting in the movement.
• Spread the rope apart at the bottom of the rep to achieve a maximum contraction in the lateral head of the triceps.
• Maintain a controlled, slow tempo on the upward phase to maximize tension on the muscle.

Common mistakes

• Allowing the elbows to drift forward and backward, which shifts the load onto the shoulders and back.
• Using excessive weight that forces you to swing your upper body or use momentum to push the rope down.
• Failing to fully extend the arms at the bottom, which reduces the effectiveness of the exercise.

Related Upper exercises

PushupAlternate incline dumbbell rowBarbell biceps curlBarbell cable triceps extensionBarbell pronated rowingBarbell supinated rowing