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Rope Tricep Extension

Rope tricep extensions are one of the most popular arm exercises among gym-goers. They effectively isolate the triceps, leading to muscle development and defined arms. 

They support your performance in other exercises, like bench presses and push-ups. Therefore, they’re a valuable addition to any workout routine. 

If you want to know how to make the most of it in your program, read on. We offer expert tips, proper techniques, benefits, and more.

How To Do

  1. Attach a rope to a cable high pulley. 
  2. Stand hip-width apart in front of the column bar.
  3. Grab the rope with both hands, palms facing each other.
  4.  Start with your elbows fixed beside your waist. Bend your elbows so your hands are at chest height.
  5. Straighten your elbows and bring your arms down towards your hips until they are fully extended. Keep your elbows steady at your waist.
  6. Return to the starting position by bending the elbows. 
  7. Repeat for the desired repetitions.

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Tips From Expert

  • Start with a lightweight to maintain proper form. 
  • Take one big step away from the cable machine before you start to create tension on the cable.
  • Keep your chest high, shoulders down, shoulder blades pulled back, and head in line with your body.
  • Do not stand completely upright, as this compromises your range of motion and the work on the triceps long head! Instead, keep your knees soft and slightly hinge at your hips, creating a slight forward lean.
  • To maximize triceps engagement, imagine pulling the rope behind your body. At full extension, your palms will face backward. 
  • Pull the rope slightly apart at the bottom; this will further challenge your triceps.
  •  Do not let your shoulders round or shrug, or let the elbows flare out.
  • Squeeze your triceps at the bottom and use a full range of movement. 
  • Control the movement on the way up, and avoid using momentum. 
  • Return the cable to the lower chest level, keeping tension on the cable and the triceps. 

Optimal Sets and Reps

We will show you the optimal sets and reps to meet your fitness goals. You can build strength, definition, and power in your arms by following this chart.

Training TypeSetsReps
Strength Training 3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training 3–51–3
Optimal Sets & Reps of Rope Tricep Extension

How to Put in Your Workout Split

The rope tricep extension is an isolation exercise targeting a single muscle group: the triceps. Single-joint exercises like this increased muscle size by 5.83% and strength by 11.87%. Therefore it is a great addition to your workout for muscle and strength gains. 

There are several ways of incorporating them into your routine. 

- Upper-Body — You can pair the rope tricep extension with other exercises like biceps curls, rows, and bench presses. This helps target different muscle groups, making it ideal for a full-body workout, too.

- Arm — You can implement the rope tricep extension into this day alongside your lateral head triceps exercises. 

You can also perform different exercise sets consecutively before taking a rest, a technique called a superset. This is done by training the same or opposite muscle group in quick succession, like biceps and triceps. For example, you would perform a set of dumbbell bicep curls followed by rope tricep extensions. This can improve muscle performance and manage fatigue.

- Push — Push exercises, such as bench presses, shoulder presses, and push-ups, target the triceps and other muscles. The rope tricep extension can also make a good addition to this day, helping the triceps fully develop.

But what weight should you use?

Firstly, work out the maximum weight you can lift for one repetition. Then, use 80%–90% of that max weight for strength, 60%–80% for muscle gain, and 50%–60% for endurance. Keep in mind that the rope tricep extension isn’t often used for power development.

Make sure to rest at least three minutes after heavy weights and 30–90 seconds for hypertrophy and endurance.

Don’t forget to do your cool-down exercises followed by your triceps stretches! Post-workout static stretches can improve your range of motion. Make sure to hold each stretch for at least 10–30 seconds for maximum benefits.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Long Heads

The triceps is an upper-arm muscle with three heads: the long, medial, and lateral heads. The triceps long head lies between the medial and lateral heads. It’s a larger muscle that crosses both the elbow and shoulder joint, connecting the shoulder blade with the forearm. 

At the start, when your arms are in front of your chest, the triceps long head stretches across both joints. It’s highly active with the shoulders in a neutral position and elbows tucked beside you. Its role is to extend the elbow and to maintain shoulder stability throughout the rope triceps extension.

Triceps Lateral Heads 

The lateral head sits on the outer side of your arm, giving the outer width and shape of the triceps. The lateral head originates from the humerus and attaches to the forearm. 

As you pull the rope downward and extend the elbows, the activation of the long head remains high. Yet, the lateral head starts contributing more towards the end of the movement. While it isn’t dominant in this exercise, it assists in bringing the elbow into full extension.  It’s an important force generator. 

Triceps Medial Heads

The medial head connects the upper arm to the forearm, too. It’s a smaller head located between the shoulder and elbow, sitting deeper than the triceps long head. It’s less visible than the other two heads.

As the elbows approach full extension and the hands are slightly facing behind you, the medial head becomes more active. This helps you complete the exercise, and it provides stability to the elbow joint during the full range of movement. 

Equipment

Rope Attachment

Rope Attachment

This offers a great way for you to train your arms whilst limiting the amount of wrist stress. Ensure you grip both parts of the rope from the bottom.

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Reverse Grip Tricep Pushdown

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Cross-Body Tricep Extension

Single-Arm Overhead Tricep Extension

Cable Tricep Kickbacks

Cable Lying Triceps Extension

Kneeling Overhead Tricep Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dips

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Who Should Do?

Beginners

The rope tricep extension is an arm exercise that isolates the triceps. This allows beginners to focus on a single muscle. It involves a simple motion of extending the elbows, which requires minimal coordination. This is another reason for beginners to practice it. 

Additionally, you only need a cable machine and a rope. Most gyms have this equipment, and it is easy to set up.  

People Who Want Stronger, Well-Defined Arms

Isolation exercises, like the rope tricep extension, can increase the strength and muscle mass of your arms.

The triceps are fully engaged throughout the exercise, which promotes muscle growth. Challenging the muscle continuously through the full range of motion targets each head of the muscle. This can improve the appearance of your arms.

Stronger triceps make everyday tasks, like carrying groceries or picking heavy things, easier, too. 

Anyone Looking For Variety To Prevent Plateaus

There is a huge variety of exercises out there, and doing the same ones all the time can get boring. Even worse, can make you hit plateaus. This is when your performance, strength, and muscle development slow down or stop, despite the fact that you are training

If you haven’t yet tried the rope tricep extension, add it to your routine. It can keep your workout fun and promote muscle growth. It’s a good way to challenge your body in a new way.

Who Should Not Do?

People With Severe Elbow Injuries

Rope tricep extensions involve extension and flexion of the elbow. The repetitive movement performed with load can cause pain and worsen injuries. If you are already experiencing any of these, listen to your body and take time off to heal. Exercising with an injury can slow down your recovery. 

Additionally, you can seek advice from a medical professional. They can show you variations with bands that may be easier on the elbows, helping you stay active without causing further damage. 

Older Adults With Osteoarthritis

Osteoarthritis is a common age-related condition. It affects between 12.3%–21.6% of the population worldwide.

Some symptoms include joint stiffness, reduced range of movement, and pain. These symptoms prevent individuals from participating in certain activities and exercises. In some cases, people might have to avoid this exercise. Yet, rope tricep extensions can help people with osteoarthritis when programmed correctly. 

This is done by adjusting the intensity and volume of the exercise and regularly monitoring the pain. Programs should also be adjusted according to the individual’s response to the exercise. When this is done correctly, rope tricep extensions can reduce pain and improve strength and function. 

Individuals After Recent Surgery

Surgeries to the triceps, elbows, shoulders, or wrists require professional post-operative rehabilitation. Early return to rope tricep extensions may stress the joint and increase the chance of re-injury. Complete immobilization may be required for the first two weeks after surgeries. 

However, early mobilization has been shown to prevent the adverse effects of immobilization. Therefore, when the time comes, rope tricep extensions may be a good addition to your rehab program. Your doctor or physical therapist would recommend this based on your individual rehabilitation program. They will monitor your healing and response to the exercise, making adjustments as needed. 

Benefits Of The Rope Tricep Extension

Build Muscles

Weight training creates tiny muscle tears that your body repairs, making the muscles larger This is called hypertrophy. 

The isolation during rope tricep extensions maximizes muscle engagement. Targeting the triceps through the full range of movement and progressively overloading provides adequate stimulus for growth. This will help you build muscle in the arms

Enhances Grip Strength

Resistance training, like with the rope tricep extension, can significantly improve grip strength. It requires a firm and sustained grip on the rope. The heavier the load gets, the harder your forearm needs to work to secure the hold. 

This benefits you not only during triceps extensions but also in daily activities, sports, and other exercises.

Improves Conditioning  

Low-load, long-duration resistance training improves cardiovascular and muscle endurance. It also improves oxygen transport, reduces muscle fatigue, and improves conditioning.

Performing the rope tricep extension with low load and high reps can improve muscle endurance. Varying the weights, sets, and reps challenges your triceps to sustain effort, leading to better overall fitness and performance. 

Frequently Asked Questions

How to set up a rope tricep extension?

Attach the rope to a high cable pulley. Stand facing the column bar and grab the rope with both hands, palms facing in. Take a big step back. Pin your elbows beside your body, and then start straightening them. Bring the rope down to your hips.

Is tricep extension better with a rope or bar?

It depends on personal preference and fitness goals. The rope allows for a greater freedom of movement compared to the bar. That’s because the bar and your grip are fixed. This means you can work the triceps through a greater range of motion by using the rope.

Why are rope tricep extensions so hard?

The rope tricep extension isolates your triceps, which focuses the demand on this muscle. This can be challenging, especially if you are new to this exercise. The load and technique you use can affect the exercise, too.
Make sure you are keeping the elbows pinned and reduce the load if needed.

Should I do the rope tricep extension every day?

No. Your muscles need recovery to grow. Vary your workouts and exercises instead of focusing only on one. This can speed up your progress.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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