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.
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.
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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.
Lying Triceps Extensions
Description
Lying triceps extensions are at their safest and most effective when performed using an easy-curl bar because it relieves the stress from the wrist joint. It is also important to bring the bar down to the forehead level to maximize the activation of the triceps while minimizing the risk of injury to the elbow joint. Bringing the bar down to the nose/face level increases the angle of the elbow and places unnecessary stress on the elbow joint.
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Execution
- Lie with your back flat on the bench and your feet secure on the floor. Have your spotter pass you the bar.
- Using a pronated grip, position your hands on the inside grooves of the bar. This is usually approximately 6-8 inches apart. Note: The beginning position for this movement has your elbows fully extended, bar lined up over your chest and elbows pointed away from the face. (Rather than out to the sides)
- Inhale, slowly flex elbows and lower the weight down to forehead level in a controlled motion.
- Once gentle contact is made between the back of your hand and forehead, exhale and fully extend elbows.
- Repeat until the desired number of repetitions are completed.
Variations
You can also perform lying triceps extensions using a decline bench, which has actually been shown to be the most effective exercise for the triceps. What makes decline lying triceps extensions so effective is the neurological recruitment that’s stimulated within the triceps. In short, more motor units, thus muscle fibers are recruited with this variation.
You can also perform lying triceps extensions using two dumbbells (neutral grip) rather than an easy-curl bar. Using two dumbbells with a neutral grip instead of an easy-curl bar is also an effective variation that will result in alternate recruitment of the muscles within your forearms.
Performing lying triceps extensions with the upper arm positioned at a 45 degree angle instead of directly upwards will keep constant resistance on the triceps.