Rope triceps extension
Primary muscles: Triceps. Assisting muscles: —.
How to do it
- Grip a rope attached to a low pulley with your back to the machine, elbows bent and hands behind your head – this is the starting position.
- You can take a step forward and lean slightly for stability.
- Extend your arms overhead using your triceps, keeping your upper arms still, breathing out.
- Hold the contraction for one second at the top, then lower the rope to the starting position under control, breathing in.
Key to the execution: Keep your elbows locked in close to your head and move only your forearms.
Common mistakes
- You move your upper arms, turning the movement into a shoulder extension.
- You arch your back excessively to compensate for too much weight.
- You don't fully extend your arms at the end, losing the peak contraction.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.