Cable Tricep Extension With Rope Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push
  • Beginner
  • None
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the cable tricep extension or pushdown with rope by attaching a rope to a high pulley and selecting the weight you want to use on the stack.
  2. Keep your back straight and lean forward very slightly, grabbing the rope with a neutral grip (palms facing each other) at shoulder width apart.
  3. Keep your upper arms straight and tucked in close to your body. Your forearms should be around parallel to the floor lifting the weight slightly off the stack. This is the starting position.
  4. Push the rope downward moving only at your elbows. Continue pushing until your arms are fully extended and each side of the rope is down beside your thighs.
  5. Pause for a moment and then slowly return the weight to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.  
  2. Keep your body as still as possible, moving only your forearms.  
  3. Keep your head up and eyes forward throughout the exercise. 

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7 Comments+ Post Comment

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Posted Thu, 03/27/2014 - 01:18
Vijay kumar yadav

First the most important thing is lefting suitable weight to best exercise so ..4 set maximum 15 reps and minimum 8 is best

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Posted Tue, 07/09/2013 - 14:09

This excercise really works well for my triceps...but on a different subject, will i get ripped if i do 4 sets of 20, 15, 15, 12? (not really interested in bulking)

p.s. only been at gym for a month now

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Posted Sun, 06/16/2013 - 11:28

What does it mean : "Alternate 4 x 20 Full, 4 x 20 Half Rep"
Does this means that I have to do 4 sets, each 20 times + 20 times with half a weight? or 4 sets, each 20 times + 10 times?

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Posted Fri, 12/06/2013 - 10:04

Hello, what is the answer??????

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Posted Fri, 02/01/2013 - 13:49

What can I substitute for this machine?

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Posted Fri, 10/05/2012 - 12:45
Sam Cranford

How much weight should you begin with?

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Posted Mon, 11/05/2012 - 18:35

This all depends on you try out a low weight if your having no trouble at your last rep try to increase until you know you weight