Standing Tricep Extension (Rope)
Description
The standing tricep extension exercise is a convenient and effective way to target the triceps. It’s suitable for both beginners and advanced trainees alike as the different handle-attachments make the movement quite versatile. You can use this movement to start your workout, finish your workout - or both. When training your triceps, starting with the standing tricep extension exercise is a good idea because it’s so effective at warming up your elbow joint. Once your heavy exercises are completed, performing cable extensions as a finisher is a great way to isolate specific muscles within the triceps. The traditional method - which is described below - focuses on the medial and lateral heads of the triceps.
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Execution
- Stand in an upright position with knees slightly bent. Grasp the bar/rope using a closed grip and position your elbows directly underneath your shoulders. The starting position should have your arms tight to your sides at an angle slightly less than 90 degrees.
- Exhale and extend elbow until your arm is fairly straight. Briefly hold this position and focus on the contraction felt within the triceps.
- Inhale and in a controlled motion, allow your arms to slowly drift back into starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Allowing your elbows to swing out from the sides of your body will allow you to lift more weight which will recruit the long head of the biceps for assistance.
Several handles are available, each recruit different muscles throughout the forearm. Using the rope allows you to twist your hands to a point where your knuckles are facing the ground. This finishing movement allows for a better contraction of the triceps.
Facing away from the cable column and reaching overhead to grab the rope is yet another variation. Details on how to perform the overhead rope extension can be made accessed by clicking the link.
Triceps Roll Out
Description
Once your triceps are fatigued and your workout is coming to an end, that’s when you perform this movement. This exercise is a great way to train the triceps with minimal equipment, which makes this perfect for home based training programs. Unlike a lot of other movements for the triceps, this particular exercise requires a great deal of stabilization to properly execute. In order to stabilize, additional muscles are recruited - particularly throughout the core region. On the downside, the stabilization requirements make performing this exercise somewhat difficult for beginner trainees to execute.
Execution
- From a kneeling position, place your palms atop an exercise ball. Your arms should be extended and your knees are to be positioned behind your hips.
- Tighten up your abdominal region to protect your lower back.
- Inhale and at a controlled speed, flex arms and gradually move your forearms onto the ball. The ball will be rolling away from you as the movement progresses.
- Exhale and fully extend arms.
- Repeat until the desired number of repetitions are completed.
Variations
Moving into a position that has your knees off the floor will increase the difficulty and make stabilizing the movement more difficult.
To further increase the level of difficulty, place your legs atop a bench.
Overhead Dumbbell Extension
Description
The overhead dumbbell extension exercise is great for the overall development of the triceps. Since the dumbbell is positioned above the head at certain points throughout the execution, it is recommend that you use a spotter - especially when heavy weights are being used. As always, safety comes first.
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Execution
- The set up phase for this exercise can be a little tricky. The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.
- With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.
- Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees. Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.
- Exhale, fully extend your elbows and drive the weight back up overhead (starting position). Hold this extended position briefly.
- Repeat until the desired number of repetitions are completed.
Variations
This movement can also be performed by using a rope attached to a cable column. This variation is typically performed while standing and therefore, additional muscles are recruited to help stabilize.
The overhead dumbbell extension can also be performed by using one arm at a time. A much lighter weight should be used. This is a great finishing exercise.