How to do a Rope Tricep Extension

The Rope Tricep Extension

Rope Tricep Extension

This exercise helps you develop strength and stability of your shoulders and elbows. The triceps help stabilizing your shoulder joint. You can do this exercise in various ways, standing, sitting with weights, with a rope and even with a band.

  • You want to be about 4-5 inches from the rope – so very close. You want to have your arms close to your side, with your elbows pointing straight down to the floor.
  • You want about 2-3 inches between your hands with your elbows “locked out” or your arms as straight as they can be – and then “flare out.”


  • Keep your back straight, keep your elbows and don’t move them, only allow your forearms to move in this exercise.
  • Do not use too much weight to avoid injuries.

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