Tricep rope extension
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Effectively isolates the triceps, promoting hypertrophy and definition.
- Improves elbow extension strength, beneficial for other pushing exercises.
- Allows for a full range of motion and peak contraction by splaying the rope.
- Low impact on joints, making it accessible for most individuals.
Instructions
- Initially, hold the bar and position your arms close to your torso
- Stabilize your torso and shoulders
- Use a supinated grip (palms facing down)
- Perform the elbow extension movement in a controlled manner
Tips
- Keep your shoulders and arms stabilized during the movement
- Avoid using momentum or sudden movements
- Maintain the alignment of your elbows with your torso
Common Mistakes to Avoid
- Using excessive weight, swinging the body and losing triceps isolation.
- Not fully extending the elbows, limiting triceps contraction.
- Flaring the elbows out to the sides, engaging more deltoids than triceps.
Target Muscle
Primary
