Arms

Rope Tricep Extension

An effective isolation exercise to build triceps strength and definition using a rope attachment.

Rope tricep extensions help isolate the triceps, enhancing arm strength and size.

Body Part: Arms
Level: Beginner
Muscles: Triceps
Modality: Isolation
Direction: Push
Equipment: Cable Machine
Goal: Hypertrophy
,
Endurance

How to do:

1. Attach a rope to the high pulley of a cable machine. 2. Stand facing the machine and grab the rope with both hands. 3. Keep your elbows close to your body and bend them at 90 degrees. 4. Extend your arms downwards by straightening your elbows. 5. Pause at the bottom, then return to the starting position. 6. Repeat for 10-15 reps. 7. Perform 3-4 sets.

Tips:

- Keep your elbows stationary; only your forearms should move. - Focus on a controlled movement to maximize triceps activation. - Avoid using too much weight to prevent using other muscles. - Squeeze your triceps at the bottom of each rep.

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