Leaning Overhead Rope Tricep Extension


Pro Tip

The higher you keep your upper arms during this movement, the more you'll train the long head of your triceps.


How To

  1. Face away from the cable machine while gripping one end of the rope with either hand, staggering your feet, and bending forward with the rope held overhead.
  2. Exhale and extend your arms forward in the direction your head is pointing.
  3. Continue extending your arms until they are completely straight.
  4. Inhale and allow your arms to bend, returning the rope behind your head in the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Upper Tricep

Upper region of your tricep.


Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Equipment

Rope Attachment

Try to grip the attachment so that you are holding a similar length of rope in each hand.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment