cable rope incline tricep extension - reverse variation: technique and muscles worked

Animated demonstration of cable rope incline tricep extension - reverse variation

How to do this exercise

Step:1 Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
Step:2 Stand facing away from the pulley with your feet shoulder-width apart.
Step:3 Grasp the rope with an overhand grip and extend your arms straight overhead.
Step:4 (reverse variation) Keep your elbows close to your head and your upper arms stationary throughout the exercise.
Step:5 Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
Step:6 Pause for a moment, then extend your arms back to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine Rope
Body part: Arms
Target muscle: Triceps
Secondary muscle: Forearms Anterior deltoid

Hypertrophy grade

Very good9 / 10

Nemeo’s take

This is one of the few exercises that combines extreme stretching and constant tension. Bench angle: While lying on an inclined bench (back to the pulley), your arms are naturally placed behind your head, which maximally stretches the long head of the triceps. Pulley vs. Dumbbell: Unlike a dumbbell extension where tension drops at the top of the movement, the pulley continues to pull your forearms back, forcing the triceps to work at 100% of the range. The rope: It allows you to spread your hands at the end of the movement for a more intense contraction.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable rope incline tricep extension - reverse variation

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