Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Rope Tricep Extension Overview

The rope tricep extension is a variation of the cable tricep extension and an exercise used to build the muscles of the triceps.

Well-built triceps also have a lot of positive carryover into your pressing movements such as bench press variations and shoulder press variations.

The rope tricep extension can be included in your tricep workouts, upper body workouts, push workouts, and full body workouts.

Rope Tricep Extension Instructions

  1. Attach a rope to a cable stack as high as possible and assume a standing position.
  2. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Rope Tricep Extension Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
  3. Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.
Posted on: Wed, 01/25/2023 - 14:43

I have two questions please.

I’ve been doing this exercise with overhand straight bar and just now purchased rope to see if I can feel any difference. Exercise became more difficult with same weight, is that normal or form with either of them could be bad?

Second question about leg exercise actually, I’m doing squats,r.lunges,rdl and calves raises . My weakness are quads and my form with lunges because of balance and mobility,bad. I’m trying to fix that but for now I’m looking for some recommendation for isolation quads exercise,I have power rack with pulley system. I’ve been looking to add seated cable leg extension,are they good or is there better alternative I could use? Thanks.

M&S Team Badge
Posted on: Fri, 01/27/2023 - 13:48

I have two answers, Pav.

Yes, the difference is normal because of your grip and spreading the rope apart. Tougher to pull a rope than push a straight bar.

Seated Cable Leg extensions are good. You could also start with lunges and do them slower to focus on the quads. That may help as well.

Travis Morris
Posted on: Mon, 05/17/2021 - 21:25

for some of these exercises would be okay to use the machines. tricep press vs this? i ask because with the world upside down - takes time to get the right machines or ropes

Vijay kumar yadav
Posted on: Thu, 03/27/2014 - 01:18

First the most important thing is lefting suitable weight to best exercise so ..4 set maximum 15 reps and minimum 8 is best

Posted on: Tue, 07/09/2013 - 14:09

This excercise really works well for my triceps...but on a different subject, will i get ripped if i do 4 sets of 20, 15, 15, 12? (not really interested in bulking)

p.s. only been at gym for a month now

Posted on: Sun, 06/16/2013 - 11:28

What does it mean : "Alternate 4 x 20 Full, 4 x 20 Half Rep"
Does this means that I have to do 4 sets, each 20 times + 20 times with half a weight? or 4 sets, each 20 times + 10 times?

Posted on: Fri, 12/06/2013 - 10:04

Hello, what is the answer??????

Posted on: Fri, 02/01/2013 - 13:49

What can I substitute for this machine?

Sam Cranford
Posted on: Fri, 10/05/2012 - 12:45

How much weight should you begin with?

Posted on: Mon, 11/05/2012 - 18:35

This all depends on you try out a low weight if your having no trouble at your last rep try to increase until you know you weight