Rope Tricep Extension Video Guide

Exercise Profile

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

Exercise Instructions

  1. Attach a rope to a cable stack as high as possible and assume a standing position.
  2. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
  3. Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.

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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