Muscles Worked: Triceps, A great workout that targets the upper triceps
Spotter Required: No
Minimum Equipment required: Triceps rope attached to a multi gym or cable machine
The Best Equipment to Use: Same as above
Warming up: If you triceps rope extensions are your first triceps workout then warm-up with 2 sets at 50% of the weight you would normally lift. If however you have already performed a triceps exercise prior to triceps extensions there is no need to warm-up.
How often should I perform this exercise: Triceps rope extensions are great for building mass in the upper triceps and can be performed with every triceps workout.
When should I perform this exercise: As triceps rope extensions do not use as much energy as upright dips, close grip bench press or bench dips, they can be performed at or near the end of a triceps workout.
How to do the exercise: Adjust the pulley on the multi gym/cable machine so that the rope is as high as it can go. Standing upright with your knees slightly bent, holding the rope with a grip 6-12 inches apart with palms facing towards each other (thumbs facing up).
The starting point is when your arms are parallel to the floor, so pull the rope to the start position and begin to pull the rope down until your arms are straight. At this point hold for half a second and slowly bring the rope back to the starting position. Make sure that your upper arms do not move throughout the workout, only your forearm should move the rope, and at all times keep your arms at your sides.
Mentality: Make sure you keep a light bend in your knees to take pressure off your back and at all times keep your head neutral with your spine. You will often feel a burning sensation in your triceps, so make sure you have enough rest before starting the next set.
Images:
Recent Comments