Overhead Rope Extension
Description
The overhead rope extension is a great finishing movement for the triceps. It also works well when performed as a superset with the standing tricep extension exercise that has your elbows positioned below your shoulders. To effectively perform this superset, you would first perform a set of the overhead rope extensions and once failure is reached, you would then shift positions and perform a set of the traditional rope extension. Recall that your triceps can exert a greater force when your elbow is positioned below your shoulder. This is known as a pre-exhaustion superset.
Video
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Execution
- Clip the rope onto the pulley attachment.
- Facing in the opposite direction as the pulley, reach overhead and grasp the rope using a neutral grip. Take a giant step forward to initiate the elevation of the weight stack.
- While maintaining spinal alignment, flex forward slightly at the hips. At this point, the thumbs should be positioned atop of your head with elbows facing straight ahead.
- Exhale, extend arms and upon full extension, twist rope and angle palms towards the ground to achieve an optimal contraction within the triceps.
- Inhale and allow arms to bend back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.