CABLE ROPE OVERHEAD TRICEPS EXTENSION

HOW TO DO CABLE ROPE OVERHEAD TRICEPS EXTENSION

Cable Rope Overhead Triceps Extension: Strengthen Your Triceps with Proper Technique

The cable rope overhead triceps extension is an effective strength training exercise that targets the triceps muscles. This exercise involves using a cable machine with a rope attachment to work your triceps by extending your arms overhead.

How to Perform the Cable Rope Overhead Triceps Extension:

1. Setup: Begin by attaching a rope handle to the high pulley of a cable machine. Adjust the weight stack to your desired resistance level.

2. Grip and Positioning: Stand facing away from the cable machine, and grab the rope handle with both hands, palms facing each other. Your hands should be close together, with your thumbs touching. Step forward a few feet to create tension in the cable.

3. Starting Position: Begin with your feet shoulder-width apart and your back straight. Your elbows should be bent at a 90-degree angle, with your forearms parallel to the ground. This is the starting position.

4. Execution: Keeping your upper arms stationary, extend your forearms by pushing the rope handle overhead until your arms are fully extended. Ensure that your elbows remain close to your head throughout the movement.

5. Full Extension: Hold the fully extended position for a brief moment, feeling the contraction in your triceps.

6. Return: Slowly lower the rope handle back to the starting position, maintaining control over the cable. Keep the tension on your triceps as you do so.

7. Repetitions: Repeat the movement for the desired number of repetitions.

Tips for Performing the Cable Rope Overhead Triceps Extension:

• Keep your upper arms still and close to your head throughout the exercise; only your forearms should move.

• Maintain proper posture with your back straight and core engaged.

• Use a controlled motion and avoid using momentum to lift the weight.

• Breathe naturally, exhaling as you push the rope handle overhead and inhaling as you lower it down.

• Choose an appropriate weight that allows you to complete the desired number of repetitions with good form.

Cable Rope Overhead Triceps Extension Benefits:

1. Triceps Isolation: This exercise effectively isolates and targets the triceps, leading to increased triceps strength and muscle development.

2. Constant Tension: The direction of resistance from the cable machine helps maintain constant tension in the triceps throughout the movement, which can be beneficial for muscle growth.

3. Variation: The cable rope overhead triceps extension provides a different angle and stimulus for the triceps compared to other triceps exercises, contributing to overall triceps development.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

Cable