Rope overhead triceps extension
- Attach a rope handle to a low cable pulley. Stand facing away from the machine, holding the rope behind your head with your elbows bent.
- Keeping your upper arms close to your head, extend your arms straight up.
- Slowly lower the rope behind your head with control back to the starting position.
Tips
- Keep your elbows pointing straight up throughout the movement so the rope travels directly overhead rather than drifting out to the sides.
- Lower the rope behind your head until you reach a comfortable end range, then extend fully until your arms are straight before beginning the next repetition.
- Stand with a stable base and keep your torso upright and still so the movement comes entirely from your elbow joints.
Common mistakes
- Allowing the elbows to flare outward during the extension so the upper arms move away from the sides of the head instead of staying close.
- Leaning the torso forward or backward during the repetition instead of keeping it steady, causing the body to compensate for the load rather than the triceps extending the elbow.
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