Cable Rope Overhead Tricep Extensions

Cable Rope Overhead Tricep Extensions Instruction

• Fix a rope to a cable attachment and set it toward the bottom of the machine.
• Grip the rope and turn to face away from the machine.
• Elevate your elbows above your head.
• Your elbows can flare slightly.
• Make sure to be standing in a strong, lifting position. 
• Chest up.
• Eyes fixated straight ahead.
• Core is braced with no arch in the low back.
• Knees are slightly bent.
• Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
• Extend at the elbow and push the rope up, allow your arms, wrists, and hands to rotate naturally.
• This applies for the concentric and eccentric.
• On the eccentric, don't be afraid to let your elbows track inward slightly. This is creating a greater stretch on the tricep musculature. 
• This helps maintain tension in the muscle on the descent.
• Don't just drop the weight from the top.

*Tips*

• Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on your low back and elbow.
• Using "Free" Handles is another attachment that works well with this exercise.