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Rope Incline Tricep Extension

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The Rope Incline Tricep Extension is a strength training exercise that primarily targets the triceps, enhancing muscle tone and definition. It's suitable for individuals at any fitness level, from beginners to advanced athletes, looking to improve their upper body strength. People may choose this exercise for its ability to improve arm strength and size, promote better body balance and posture, and enhance sports performance that involves throwing or pushing movements.


Step-by-step guide:

  1. Grasp the rope with both hands, palms facing each other, and step back from the cable machine to create tension, leaning slightly forward.
  2. Keep your upper arms stationary and close to your head, elbows at a 90-degree angle, this is your starting position.
  3. Extend your arms, pushing the rope down and away from your body, focusing on contracting your triceps.
  4. Slowly return your arms back to the starting position, allowing the cable to gently pull your hands back up. This completes one repetition. Repeat for the desired number of reps.

Exercise Tips:

  • Keep Elbows Stationary: A common mistake is to move the elbows while performing the exercise. Ensure that your elbows remain in the same position throughout the exercise. Only your forearms should move as you extend your arms to pull the rope up and down.
  • Controlled Movement: Avoid the temptation to use momentum to lift the weight. Instead, focus on slow, controlled movements. This will help to engage your triceps more effectively and reduce the risk of injury.
  • Full Range of Motion: Ensure you are using a full range of motion. Extend your arms fully at the top of the movement and allow them to return to the starting position. Not using a full


Can beginners do the Rope Incline Tricep Extension?

Yes, beginners can do the Rope Incline Tricep Extension exercise. However, it's important to start with a lighter weight to ensure proper form and prevent injury. It's also beneficial to have a personal trainer or experienced gym-goer supervise the first few sessions to ensure the exercise is being done correctly. As with any exercise, it's important to gradually increase the weight as strength improves.

What are common variations of the Rope Incline Tricep Extension?

  • Single Arm Rope Tricep Extension: This variation involves using one arm at a time to pull the rope down, allowing you to focus on each tricep individually.
  • Seated Rope Tricep Extension: This variation involves sitting down on a bench or chair while doing the exercise, which can help isolate the triceps and reduce strain on other muscles.
  • Reverse Grip Rope Tricep Extension: This variation involves holding the rope with your palms facing upwards, which can target different parts of your triceps.
  • Lying Rope Tricep Extension: This variation involves lying down on a bench and extending the rope overhead, which can provide a different angle and challenge for your triceps.

What are good complementing exercises for the Rope Incline Tricep Extension?

  • Rope Pushdowns: Like the Rope Incline Tricep Extension, this exercise uses a rope attachment and focuses on the triceps. It complements the Incline Extension by working the triceps in a different range of motion, stimulating different muscle fibers for a more comprehensive workout.
  • Close-Grip Bench Press: This exercise complements the Rope Incline Tricep Extension by targeting the triceps as well as the chest and shoulders. This allows for a more balanced upper body workout, while still emphasizing the triceps.

Related keywords for Rope Incline Tricep Extension:

  • "Cable Tricep Extension Exercise"
  • "Upper Arm Workout with Cable"
  • "Rope Incline Tricep Workout"
  • "Cable Machine Exercises for Triceps"
  • "Tricep Strengthening Exercises"
  • "Incline Rope Extension for Upper Arms"
  • "Gym Workouts for Tricep Muscles"
  • "How to do Rope Incline Tricep Extension"
  • "Tricep Training with Cable Machine"
  • "Upper Arm Toning Exercises with Cable"
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