Rope Extensions 

Developing the Muscles of the Triceps

Back to Muscle Group

1)      Start by grasping the rope 

attachment with each hand.


2)      Keep your elbows locked to

           your sides, and maintain a

           90 degree bend at your elbow.  


3)      Start the movement by

       extending the rope downwards

       towards your thighs. 


4)      Make sure to flex

       your triceps at the bottom

       to fully contract and target

       the muscles involved. 



5)      Slowly return the rope to the

        starting position to complete

        one repetition.



6)      Try not to use your pec/chest

muscles to press the rope downwards. Keep your chest out, and your back straight to allow the Triceps to perform. 




Muscles Worked: Triceps (inner/outer head)