Cable Incline Rope Tricep Extension
Blast your triceps with Cable Incline Rope Extensions! Isolate and sculpt your arms with this effective exercise.
Required Equipment
Muscle Groups
Primary
Instructions
1. Set an adjustable bench to a low incline (approximately 30-45 degrees) and place it in front of a cable machine.
2. Attach a rope to the low pulley of the cable machine.
3. Sit on the bench facing away from the machine and lean back slightly. Plant your feet firmly on the ground for stability.
4. Grab the rope with both hands and extend your arms above your shoulders, hands close together. This is your starting position.
5. Keeping your elbows fixed and upper arms stationary, slowly lower the rope behind your head by bending at the elbows.
6. Lower the rope until your triceps are fully stretched and elbows are at a 90-degree angle or slightly more.
7. Without moving your upper arms, push the rope back to the starting position, contracting your triceps hard at the end of the movement.
8. Perform the desired number of repetitions and sets, maintaining good form throughout. Use a weight that allows you to complete each repetition with control.
Safety Tips: Keep your elbows close to your head and pointing straight up throughout the exercise to prevent them from flaring out. Use a weight that is challenging yet allows you to perform the exercise with proper form. Avoid using momentum or rocking motions, as this can lead to injury and reduce the effectiveness of the exercise. If you're new to this exercise, start with a lighter weight to ensure correct technique before increasing the load.
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