ROPE TRICEP EXTENSION

Muscles Trained :
Triceps

Joint Actions :
Elbow Extension

Instructions :

1. Stand erect in shoulder width stance with knees flexed (bent) slightly and eyes straight ahead.
2. Face away from the machine underneath a high cable pulley.
3. Grasp the rope with both hands in pronated (overhand) grip and place palms in a neutral (facing inward) position.
4. Place upper arms parallel to the body and allow the elbows to flex (bend) fully.
5. To begin the movement, press the weight toward the floor by extending (straightening) the arms.
6. Exhale throughout the downward movement phase.
7. The palms should rotate toward a pronated (facing body) position.
8. Continue the movement until the arms are fully extended (straight).
9. Allow weight to slowly return to starting position by flexing (bending) the arms.
10. Inhale throughout the upward movement phase.
11. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Leaning forward throughout the downward movement phase in order to assist the triceps with shoulder support.
2. Letting the weight rise too rapidly.

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