This exercise targets the often neglected long head of the triceps, ensuring balanced arm development.
- +Isolates the triceps effectively
- +Can adjust weight easily
- +Less strain on elbows than free weights
- –Can strain wrists if done improperly
- –Requires good form to isolate triceps
This exercise targets:
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a rope on a low pulley, face away, grab both ends with a neutral grip
- Step forward into a staggered stance and lean slightly, arms up, elbows by your ears
- Start with the rope behind your head, forearms angled forward; brace your core, don’t arch your back
- Keeping elbows fixed, extend your arms to straighten the elbows; gently separate the rope at the top
- Control the descent, letting the rope travel behind your head for a full triceps stretch
- Exhale as you extend, inhale as you lower
- Common mistakes: flaring elbows, moving shoulders, using momentum, or loading too heavy