Cable Rope Tricep Extension
10 reps
Extend your arms down and split the rope apart, then bend the elbows back up.
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TRICEPS
Cable Rope Tricep Extension
A triceps isolation move using a rope on a high pulley. Cables hold tension more evenly than dumbbells, keeping the triceps loaded throughout. Because you can change the weight in a second, it's also a handy choice for drop sets when you want to fully burn out the arms at the end of a session.
How to do it
- 1
Set the pulley high and clip on a rope attachment.
- 2
Grab the rope with a neutral grip, palms facing each other, and tuck your elbows to your sides bent to about 90 degrees, forearms parallel to the floor.
- 3
Brace your core and keep your spine neutral with your shoulders drawn back.
- 4
Straighten your elbows to press the rope down, keeping your upper arms locked at your sides.
- 5
At full extension, spread the ends of the rope slightly apart for an extra squeeze.
- 6
Bend the elbows to bring the rope back up to the starting position under control.