Attach a rope handle to a high cable pulley.
Stand facing the cable machine.
Hold one end of the rope in each hand.
Keep your elbows close to your sides.
Brace your core and keep your chest lifted.
Extend your elbows and push the rope downward.
Separate the rope slightly at the bottom.
Squeeze your triceps at full extension.
Return the rope under control to the starting position.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The rope triceps extension is one of the best cable exercises for building stronger arms.
I like this exercise because it keeps constant tension on the triceps throughout the movement. The rope also lets you separate your hands at the bottom, which helps create a stronger triceps contraction.
It is useful for improving pressing strength, especially for bench press, dips, and shoulder press.
Add rope triceps extensions to your training if you want stronger triceps, better arm definition, and improved lockout strength.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds triceps strength
Improves arm definition
Supports stronger pressing movements
Keeps constant cable tension on the triceps
Helps improve lockout strength
Easy to control and adjust
Suitable for beginners and advanced lifters
Frequently Asked Questions
Is the rope triceps extension good for beginners?
Yes. Start with a lightweight and focus on keeping your elbows still.
What muscles does the rope triceps extension work?
It mainly works the triceps brachii, with help from the forearms and the anconeus.
Should I separate the rope at the bottom?
Yes. Separating the rope slightly can help you squeeze the triceps harder.
Should my elbows move during the exercise?
No. Keep your elbows close to your sides and only move through your elbows.
How many reps should I perform?
Aim for 10 to 15 controlled reps.