Rope Extension

Pro Tip

To emphasize the lateral head of your triceps even more, tuck your elbows a little further back.

How To

  1. Stand upright while facing the machine and gripping the rope attachment with your upper arms by your sides and arms bent.
  2. With your elbows tucked by your side, exhale and press the rope downward extending your arms.
  3. Continue to press down while keeping your upper arms still until your arms are fully extended.
  4. Inhale and raise the rope, returning to the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Upper Tricep

Upper region of your tricep.

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.

Cable Push Down
Cable Underhand Tricep Pushdown
Leaning Overhead Rope Tricep Extension
Overhead Rope Tricep Extension
Rope Extension
One Arm Cable Tricep Kickback
One Arm Cable Underhand Tricep Extension

Alternatives

Exercises that target the same primary muscle groups with different equipment

Close Grip Barbell Bench Press
Band Overhead Tricep Extension
Lying Tricep Extension
Band Tricep Kickback
EZ Bar Bench Press
Assisted Dip
Lying Dumbbell Tricep Extension
Close Grip Dumbbell Bench Press
Dumbbell Overhead Tricep Extension
Tricep Extension Machine
Band Lying Tricep Extension
Dumbbell Tricep Kickback
Close Grip Push Up
Cobra Push Up
Bench Dip
Chair Dip
Kneeling Diamond Push
Forearm Push Up
Floor Tricep Dips
Chest Dip
Diamond Push Up
One Arm Tricep Extension
One Arm Lying Dumbbell Tricep Extension
One Arm Band Leaning Overhead Tricep Extension Over Band