Menu
Sign out

Rope Tricep Extension

An isolation exercise that targets the triceps brachii through controlled elbow extension using a rope attachment on a cable machine, building arm strength and definition.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand at a cable machine with the pulley set at a high position. Grasp the rope attachment with both hands, keeping your upper arms stationary at your sides. Push the rope down by extending your elbows, then return to the starting position with control.

Starting Position

Stand at the cable machine with the pulley at a high position, arms at sides holding the rope attachment, upper arms stationary.

Finishing Position

Arms fully extended downward, maintaining proper form and control throughout the movement.

Form Cues

Keep upper arms stationary, push down fully, control the movement, squeeze triceps

Common Mistakes

Moving upper arms, using momentum, incomplete extension, poor posture

Progression Tips

Increase weight, add tempo changes, try different grips, or perform variations.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use dumbbells.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, shoulders, or wrists. Keep your core engaged throughout the movement.