How to do a Cable Rope Tricep Extension

Authored by Fitbod

About Cable Rope Tricep Extension

Sets Logged
5,151,098
Popularity Rank
10th
Difficulty
Intermediate
Triceps Strength
100 mSCORE 1st
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

  1. Place pulley to the highest position with a rope attachment.
  2. Grab ahold of the rope with a neutral grip, palms facing in, and pull your elbows to your sides and flexed to 90 degrees so your forearms are parallel with the floor.
  3. Brace your core to keep your spine neutral with your shoulders back.
  4. Extend your elbows while keeping them at your sides to completely extend your arms.
  5. Once you have reached full arm extension, flex your elbows back to the starting position.

Common Mistakes

  • Limit Range of Motion at the Top

    There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps