Standing Cable Rope Low-Pulley Two-Arm Overhead Triceps Extension
a.k.a. Rope Triceps Extension
Differentiation: Mechanics
This variation of an Overhead Triceps Extension is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your triceps throughout the exercise. Maximizing resistance increases their overall endurance and definition. You also stand for this exercise. Standing allows you to generate more force with your triceps. Using more force increases their overall size and strength. Finally, you set the machine's pulley low. This setting creates a longer range of motion for your triceps. Using a longer range of motion increases their overall strength.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a rope attachment.
4) Clip a rope attachment onto the pulley hook.
5) Grasp an end of the rope attachment in each hand.
6) Extend your arms overhead.
7) ...with your palms are facing each other.
8) Turn your body so that your back is now facing the low pulley cable system.
9) Place your feet shoulder-width apart for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While keeping the elbows near your head and upper arms perpendicular to the floor, inhale while allowing the rope to retract downward
3) ...behind your head as far as possible.
4) Now, exhale as you extend the rope up
5) ...until your arms are nearly fully extended and pointed overhead.
6) This is the ending position.
7) Squeeze and hold this position for a count of one second.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper body vertical throughout the movement.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms roughly perpendicular to the floor.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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Appearing in the Video
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Tip
You should feel a deep stretch in your triceps. At the top of the movement, you should feel a deep contraction in your triceps.