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Rope Tricep Extensions

Rope Tricep Extensions
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear

Cable machine 

Fitness Level




Power Move 


Target Muscle: Triceps

Rope Tricep Extension Overview

Triceps rope extensions are a great exercise for targeting the triceps muscles. By holding the rope in both hands and extending the arms straight, you can really work those triceps! This exercise can be done with a light weight to start, and then gradually increase the weight as you get stronger.

How to Do it

  1. Start by standing tall with your feet hip-width apart, holding a rope in both hands.
  2. Bend your elbows and bring the rope behind your head, keeping your upper arms close to your ears.
  3. Exhale as you extend your elbows to straighten your arms, contracting your triceps muscles.
  4. Inhale and slowly release back to the starting position.

      Rope Tricep Extension Tips

      1. Keep your shoulders fixed.
      2. Keeping the elbow static will give a better burn to your triceps.

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