Cable rope overhead triceps extension

Group: Triceps
Category: strength
Type: isolation
Level: beginner
Equipment: cable
Main muscle: triceps

Описание упражнения

  1. Attach a rope to the bottom pulley of the pulley machine.
  2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
  3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  4. Return to the starting position by flexing your triceps as you breathe out.
  5. Repeat for the recommended amount of repetitions.

Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.