Cable Overhead Single Arm Triceps Extension (rope attachment)

The Cable Overhead Single Arm Triceps Extension with a rope attachment is a fantastic exercise that primarily targets the triceps muscles in your upper arms. This exercise is performed using a cable machine and is great for individuals looking to strengthen and tone their arms. To begin, stand facing away from the cable machine with your feet shoulder-width apart and a slight bend in your knees for stability. Grasp the rope attachment with an overhand grip, ensuring that your palms are facing inward. Start by raising your arm overhead, keeping it close to your ear with a slight bend in your elbow. From this starting position, gradually lower the rope behind your head, maintaining control throughout the movement. Your upper arm should remain stationary, and only your forearm should move. Pause briefly at the bottom before straightening your arm and returning to the starting position. This exercise can be performed with various levels of resistance by adjusting the weight on the cable machine. It is essential to maintain proper form throughout the movement, and be cautious not to use excessive momentum or strain your lower back. The Cable Overhead Single Arm Triceps Extension with a rope attachment is an excellent choice for targeting and strengthening the triceps, helping to enhance arm strength and improve overall upper body stability. Incorporating this exercise into your fitness routine can contribute to the development of well-defined and sculpted arms. Remember to consult with a fitness professional or physician before attempting any new exercise.

Instructions

• Stand with your feet shoulder-width apart and keep a slight bend in your knees.
• Position yourself facing away from the cable machine with the rope attachment at the highest setting.
• Grasp the rope with one hand and extend your arm overhead so that your palm is facing down.
• Keep your upper arm close to your head and perpendicular to the floor.
• Position your other hand on your hip for stability.
• Initiate the movement by flexing your elbow and allowing the rope to lower behind your head.
• Continue to lower the rope until your forearm is just past parallel to the floor.
• Pause for a brief moment and then slowly extend your elbow, bringing the rope back to the starting position.
• Repeat for the recommended number of repetitions and then switch to the other arm.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise
• Engage your core for stability and control
• Start with a weight that allows you to perform the exercise with good technique
• Exhale as you extend your arm and inhale as you return to the starting position
• Keep your elbow close to your head and avoid any swinging or jerking motions
• Perform the exercise in a slow and controlled manner to fully engage the triceps muscles
• Gradually increase the weight as you get stronger
• Ensure that your shoulder is stabilized and not shrugging
• Listen to your body and stop if you feel any pain or discomfort
• Combine this exercise with other tricep exercises for a well-rounded workout