The Cable Rope Incline Tricep Extension is an isolation exercise that targets the triceps muscles. This exercise is performed using a cable machine and a rope attachment. The incline bench allows for a full range of motion and helps isolate the triceps.
How to perform
Here are step-by-step instructions for performing the Cable Rope Incline Tricep Extension:1. Set up an incline bench at a low angle (around 30-45 degrees) in front of a cable machine. Attach a rope handle to the cable and set the weight to a challenging but manageable resistance.
2. Sit on the incline bench facing away from the cable machine and hold the rope attachment with both hands, palms facing each other.
3. With your arms extended overhead, lean back slightly on the bench and keep your elbows close to your head throughout the exercise.
4. Slowly lower the rope behind your head by bending your elbows, while keeping your upper arms stationary. Your forearms should be the only moving part. Lower the rope until your forearms are parallel to the floor or lower.
5. Pause briefly at the bottom of the movement, then contract your triceps to straighten your arms and return to the starting position. Keep your core engaged and back flat throughout the movement.
6. Repeat for the desired number of repetitions, ensuring to control the weight both on the way down and on the way up.
7. Avoid swinging or using momentum to lift the weight, as this can put unnecessary strain on your joints and limit the effectiveness of the exercise.
8. Once you have completed your set, carefully release the rope handle and adjust the weight if necessary for subsequent sets.
This exercise is best performed as part of a tricep-focused workout routine and can be incorporated into your training program to help build strength and size in the triceps muscles. Consult with a fitness professional if you are unsure about proper form or technique.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.