Tricep rope extension: Muscles Worked, Benefits, Form

The tricep rope extension is an effective triceps exercise. For this exercise, you’ll need a cable pulley machine with a rope attachment.

The tricep Rope extension goes by many names: the Cable tricep extension, lying rope tricep extension, overhead rope tricep extension, and others. No matter what you call it, the triceps rope extension is one of the best exercises for triceps development.

Triceps brachii, or simply Triceps is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass. It consists of 3 head : the medial, the lateral, and the long head.

Big Triceps make the arms look big, contrary to the popularity of big biceps, which are smaller in comparison. So it’s essential to focus on and work the three tricep head muscles for maximum gains.

Tricep rope extension

Muscles Worked During the Tricep Rope Extension

The tricep extension is an isolation exercise rather than a compound motion. This makes it a great exercise for targeting your triceps.

The primary muscle group worked by the cable tricep extension is your triceps.

There are a variety of secondary muscle groups that activates during cable tricep extension are biceps, forearms, lats, abs (rectus abdominis), obliques, pecs, and traps (trapezius). These secondary muscles engage to stabilize and support the motion.

Benefits Of Cable Tricep Rope Extension

The tricep rope extension exercises offer an effective way to train the triceps, let’s have a look at some other benefits of tricep extension.

  • Depending on the pulley attachment, tricep rope extensions build grip strength as you can place the pulley above and above of the cable machine.
  • The main benefit of the triceps rope extension is the hypertrophy of the triceps that comes with the motion. Unlike other triceps exercises, the triceps extension activates all three heads of the triceps, which means that your entire triceps will become stronger through this exercise.
  • The triceps exercises offer almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
  • The tricep rope extension is an ideal exercise for all athletes, bodybuilders, or anyone attempting to build arm strength. Whether you are throwing a ball, lifting heavy objects at work, or simply want to boost the aesthetic appeal of your arms, this exercise can help you get stronger to accomplish your goals.

Tricep Rope Extension With Proper Form

It is crucial to know the mistakes made by athletes and weight lifters while performing tricep rope extensions. It will help you gain a better perspective about your form.

  • Not Focusing On All Three Heads: Training all three parts of the triceps is absolutely pivotal to overall arm progression. Developing all three heads will give your arm a more symmetrical, aesthetic and proportional appearance.
  • Elbow Flaring Out: During a downward push, people tend to flare their elbows outwards. This can put unnecessary stress on the shoulder as well as the chest muscles.
  • Excessive Elbow Movement: Many people let their elbows sway back and forward during the movement. While you can technically lift more weight using this momentum, you are actually using your lats to complete the exercise.
  • Too Much Weight: Adding more weights than required might not be a good idea. Overdoing this exercise can strain your muscles, making them sore and may cause injury.
  • Straining your Back: Always remember that this is a tricep workout and not back training. Do not bend your back while pushing down the weights.

What is Tricep extension rope

A tricep rope, or tricep extension rope, is a piece of exercise equipment that an athlete can use for a variety of exercises, usually those involving the triceps.

The tricep rope is an attachment that athletes add to various weight lifting machines that employ cables. Attaching the tricep rope to a cable machine provides the athlete with a grip that is very effective for maximizing the effectiveness of a triceps workout.

The benefit of a tricep rope when performing lifts is that the flexibility of the rope allows for a freer range of motion than most other cable machine attachments.

An athlete can best realize this benefit when performing exercises that require the athlete to pull the weight toward his or her body, which is why the tricep rope is most common when performing triceps exercises. Some of the exercises that employ this attachment are the rope tricep press, rope extension, cable rope overhead extensions, and cable rope extensions.

Here are the best Triceps rope extension exercises that help you to build stronger and bigger triceps.

1. Triceps Rope Extension

The rope tricep extension is a variation of the cable tricep extension. This exercise is used to build the muscles of the triceps. Well-built triceps also have a lot of positive carryover into your pressing movements, such as bench press variations and shoulder press variations.

Rope Triceps Extension
Execution Technique
  1. Keep feet shoulder-width apart, face a high pulley machine enabled with a rope attachment.
  2. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist.
  3. Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
  4. Hold for a moment and then inhale as you slowly return the rope to the starting position.
  • Use only your forearms as you raise and lower the rope.
  • Standing upright with the spine straight is the standard position.
  • Contract your triceps as you lower the rope.

2. Overhead Triceps Rope Extension

The overhead tricep rope extension is a variation of the rope tricep extension and an exercise used to build the muscles of the triceps.

Overhead tricep extension variations are especially good at targeting the long head of the triceps. The denser your long head muscle is, the overall larger the triceps appear.

Cable overhead triceps extension
Execution Technique
  1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
  2. Hold the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head.
  3. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.
  4. 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.
  5. Slowly return to starting position and repeat the desired number of sets and reps.
  • Never load up to where you cannot maintain a stable body position. This is an isolation exercise that does not require maximum loads.
  • Keep your arms close to your head for maximum triceps engagement.
  • Perform the exercise using a slow and controlled movement from start to finish.

3. Bent Over Tricep Rope Extension

The bent-over tricep rope extension is a variation of the rope tricep extension and an exercise used to build the muscles of the triceps.

Overhead tricep extension variations are especially good at targeting the long head of the triceps. The denser your long head muscle is, the overall larger the triceps appear.

Cable High Pulley Overhead Extension
Execution Technique
  1. Attach a rope to a cable stack as high as possible and assume a standing position.
  2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the rope downward until the elbows are almost locked out, and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions
  • Don’t allow the rope to pull you backwards or cause you to overarch throughout your lumbar spine.
  • You may need to tuck the chin slightly to allow the rope to travel overhead and not graze the back of your head.


The triceps rope extension is a fantastic isolation exercise. It’s the perfect option to include in your triceps workouts, and you’ll definitely see a difference in your muscular development. Try out the different variations as well to see which one works best for you, or include them all for variety in your training.

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