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Overhead Rope Triceps Extensions Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: triceps
    • secondary: Anconeus

How to perform?

Overhead Rope Triceps extensions are an isolation exercise that primarily targets the triceps brachii muscle. This exercise is performed by holding a rope attachment above the head and extending the elbows to lower the rope behind the head. The anconeus muscle, located on the back of the elbow, and the deltoids, located on the shoulder, are activated as secondary muscles. Overhead rope triceps extensions can help to improve triceps strength and size, and are commonly used in bodybuilding and strength training programs.

Steps to perform:

  1. Set up a cable machine with a rope attachment at the high pulley.
  2. Face away from the machine and grasp the rope with both hands.
  3. Stand with feet shoulder-width apart, creating a stable base.
  4. Position your hands overhead, arms fully extended.
  5. Exhale as you extend your arms, pushing the rope upward.
  6. Focus on contracting your triceps at the top of the movement.
  7. Inhale as you lower the rope back down behind your head with control.
  8. Keep your core engaged and maintain a neutral spine.
  9. Choose a weight that challenges your triceps while allowing proper form.


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