The triceps rope extensions are great isolating exercise for the triceps. They work on the three heads of the triceps especially on the outer (lateral head) that is the most hard for development. The rope gives a greater range of motion and good contraction at the bottom. The triceps rope extension is comparable gentle exercise for the elbows which makes him a great choice for warming-up exercise before the heavy compound movements.
Attach a rope attachment to a high pulley. Stand upright with your feet 10-15 cm. apart, knees slightly bended, straight back and small inclination forward. Grab the rope with a neutral grip (palms facing each other), bring your elbows close to your body and position your palms at one level with your lower chest. This is the starting position.
Inhale and push the rope down as you bring each side of the rope to the side of your thighs and turn your hands so that your pinkie looking outward (palms backward). Exhale, hold the contraction at the bottom and squeeze the triceps for a second. Than slowly return the weight all the way back as you control the movement and keep the tension on the triceps. Repeat for desired amount of reps.
- Stand close to the pulley and keep your upper arms and elbows next to your torso.
- Keep your elbows stationary only the forearms should move during the movement.
- Focus on the mind-muscle connection – try to keep the triceps tight and contracted during the whole movement.
- Perform the negative phase of the movement for twice longer time than the positive.