Triceps Rope Extension Hack!

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Modern Meathead Notes:

• Turning the palms outward is not the determining factor of how this technique changes the forces of the exercise…

• But moving the hands closer to the body IS!

• When the hands move closer to the body - so that your hands are moving inward and outward toward your sides - forces on the shoulders decrease so that the movement becomes more stable.

• Keeping your hands out in front of your body isn’t “bad”, but it will be more difficult for your shoulder to manage the forces of the cable - and as a consequence, it may feel less stable and more difficult to coordinate.

• You can also do this motion with a single cable if you find that a rope extension isn’t comfortable for you.

  • Single arm cable extensions may allow for easier coordinate, individualization, and comfort in the elbows and shoulders as a consequence.

Below is an in-depth, 15-minute dissection of the rope triceps extension.

In this video, you’ll learn:

• Why the rope extension is “good” for some people and “bad” for others.

• The common pitfalls of using a rope for triceps.

• Detailed execution tips for training the triceps.

• Easy setup hacks to improve the rope extension.

• Alternative choices to improve the rope extension for training triceps.

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