Standing Low Pulley Overhead Tricep Extension (Rope Extension): Video Tutorial & Exercise Guide
| Workout | Standing Low Pulley Overhead Tricep Extension (Rope Extension) |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Cable Machine, Rope |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Standing Low Pulley Overhead Tricep Extension (Rope Extension): Video Tutorial & Exercise Guide
Secondary Muscles Group
Standing Low Pulley Overhead Tricep Extension (Rope Extension): Step-by-Step Guide
- Step 1: Attach a rope handle to the low pulley of a cable machine. Stand facing away from the machine, with your feet shoulder-width apart, holding the rope with both hands.
- Step 2: Lift the rope overhead, positioning your hands behind your head. Keep your elbows close to your ears and your upper arms stationary. This is your starting position.
- Step 3: Extend your arms by pushing the rope upwards and forward, straightening your elbows while keeping your upper arms in place. Focus on squeezing your triceps at the top of the movement.
- Step 4: Slowly bend your elbows and lower the rope behind your head, returning to the starting position. Maintain control throughout the movement.
- Step 5: Repeat for the desired number of reps, keeping your elbows steady and ensuring a controlled movement.
Standing Low Pulley Overhead Tricep Extension (Rope Extension): Overview
The Standing Low Pulley Overhead Tricep Extension, also known as the Rope Extension, is a highly effective tricep exercise that emphasizes the long head of the triceps. This exercise is performed with a cable machine and rope attachment, allowing for a full range of motion and continuous tension on the triceps throughout the movement.
This exercise is suitable for all fitness levels and can be modified by adjusting the weight or the range of motion. It is an excellent addition to any upper body or arm-focused workout, promoting tricep strength, size, and definition.
Standing Low Pulley Overhead Tricep Extensions: Benefits
Standing Low Pulley Overhead Tricep Extensions are excellent for isolating the triceps, particularly the long head, which contributes to the size and shape of the upper arm. The overhead position allows for a deep stretch and a greater range of motion, maximizing tricep engagement.
Additionally, the cable machine provides constant tension throughout the movement, improving muscle activation and promoting muscle growth. This exercise helps to improve strength in pushing movements and enhances overall upper body aesthetics.
Standing Low Pulley Overhead Tricep Extension: Pro Tips & Advanced Techniques
Keep your elbows close to your ears throughout the movement to fully engage the triceps. Avoid flaring your elbows out, as this reduces the focus on the triceps and places strain on your shoulders. To increase the intensity, slow down the lowering phase to increase time under tension, or add a pause at the top of the extension to maximize the contraction. You can also try performing the exercise one arm at a time for increased isolation.
Standing Low Pulley Overhead Tricep Extensions: Progression Plan
Beginner
Intermediate
Advanced
Standing Low Pulley Overhead Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Standing Low Pulley Overhead Tricep Extensions target?
+This exercise primarily targets the triceps, especially the long head. The shoulders and core also engage slightly for stability during the movement.
Are Standing Low Pulley Overhead Tricep Extensions suitable for beginners?
+Yes, this exercise is beginner-friendly. Start with light weights to practice maintaining proper form, then gradually increase the resistance as your strength improves.
How often should I perform Standing Low Pulley Overhead Tricep Extensions?
+Incorporate this exercise into your upper body or arm routine 1-2 times per week, allowing for adequate recovery time between sessions.
What common mistakes should I avoid?
+Avoid flaring your elbows outward or arching your back excessively. Keep your core engaged, elbows close to your head, and maintain a controlled movement to fully target the triceps.
Can I make Standing Low Pulley Overhead Tricep Extensions more challenging?
+Yes, you can increase the weight, slow down the lowering phase, or add a pause at the top of the movement to increase time under tension and improve tricep activation.
