2 Wild Rope Tricep Extension Variations for Arm Growth

Rope tricep extensions are one of the most commonly utilized exercises to build overall tricep mass. Triceps are responsible for well over half of the muscular size in our arms. So if you want big arms, working out your triceps is a must!

Not to mention having strong triceps will help you excel in other exercises, such as the bench press.

Proper execution of the tricep rope extension is crucial to spark serious growth.

Tricep extensions are an isolation exercise that works well for targeting the three main heads of your triceps. Including the medial, long, and lateral head.

Rope Tricep Extensions | Proper Execution

To begin the rope tricep extension you will need an overhead cable setup with a tricep rope attachment. Once you have these we’re ready to start.

tricep rope attachment
Tricep Rope

Set the cables to an overhead setting, attach the rope, and firmly grasp each side of the rope handle with the palms of your hands facing inwards. Pull the rope down to the starting position. Have your triceps in line with one another and congruent to the floor, holding the rope out in front at roughly a ninety-degree angle. Get your feet into a solid position with your chest stuck out, leaning over your arms.

Begin the movement by pushing the rope down. Focus on pushing the handles away from one another at the bottom of the rep. Try not to over-extend your arms at the bottom of the rep. Go just far enough down and apart with your hands until you feel that your triceps have a good amount of tension.

Rope Tricep Extensions contracted
Concentric

At the top of the rep, bringing your arms up to a ninety-degree angle is plenty high enough. Extending the range of motion too far at either point of the rep may take tension off of the triceps. This may lead to added stress on the wrists, elbows, and delts. We want to avoid that as best we can to hone in on that tricep isolation.

rope tricep extensions eccentric
Eccentric

Single Arm Rope Tricep Extension

Single arm rope extensions are a great variation to use, specifically if you have imbalances in your triceps. Start each set with your weaker arm. When switching to the stronger arm be sure to use the same amount of weight with an equal amount of reps as you used for the weak side.

single arm rope tricep extensions contracted
Single Arm Rope Tricep Extension (Contracted)

For this movement, you can tie the double arm rope in a knot to extend one handle. You can also purchase a single arm tricep rope. The range of motion will be similar to the double arm variation. Go down until your tricep is fully contracted and aim for an eccentric at about ninety degrees.

You will set up in a staggered stance with the foot opposite of your pressing arm in front.

single arm tricep rope attachments
Single Arm Tricep Ropes

Forced Reps

To fully maximize the tricep pump, adding in forced reps is key. Once you can no longer complete the full range of motion, continue doing partial reps. We want to be mindful of form with these. Try to avoid any unnecessary momentum or swinging.

When you hit the limit of how far down your triceps will go, hold it there for a second or two and let it burn.

rope cable extensions forced rep
Forced Rep At Peak Contraction

If you want to add even more power towards the end, try stepping further away from the cables and leaning over your triceps. This will give you more leverage to crank out a few more partial reps.

Rope Cable Extensions | Video Demonstration

Below is a video demonstration of the rope cable extensions. I will perform both the double and single arm variations, along with forced reps.

Full Tricep Workout

Tricep extensions in general are great to use at the beginning of your workout. They do a good job of pre exhausting the muscles and getting the mind to muscle connection. Doing them at the start may also save some unnecessary tendon, shoulder, and elbow strain.

Because if you do a heavy compound like close grip bench or skull crushers you won’t have to use as much weight if they’re already pre-exhausted.

Below is a full tricep workout for you to try. Add it in on your next chest or arm day!

  1. Rope Tricep Extensions: 3 sets of 12
    • After the 3 sets of 12 do another set to failure then add in 10 forced reps
  2. EZ Bar Skull Crushers: 3×8-10
    • Get a nice eccentric stretch with these
  3. Tricep Focused Dip Machine: 2×20
    • Burn out your triceps with these
    • If you can’t get to 20, do partial reps

Give this workout a try and go grow them horseshoes!

Thanks for reading…

Stay Wild!

Eric Decremer
Eric Decremer

Eric is an ISSA Certified Personal Trainer and competes in the USPA Powerlifting Association. Feel free to contact him anytime at edecremer@wildnswole.com!

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One comment

  1. I have been working out for years & thought I was performing my tricep workouts to my best performance capability, although after following your full tricep workout guide had the best tricep workout ever. The techniques you cover provided less strain on other parts of my body and merely focused on my tris for a great pump and more definition! It was awesome – thanks!

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