HOW TO USE THE ROPES FOR A TRICEP-BUSTING WORKOUT

HOW TO USE THE ROPES FOR A TRICEP-BUSTING WORKOUT

IF YOU WANT TO HIT YOUR TRICEPS FROM EVERY ANGLE, TRY THESE KILLER MOVES WITH THE ROPES.

For super-sized arms you need to focus more on your triceps than your biceps. Two-thirds of your arm mass is actually triceps, so building these muscles makes your arms look bigger, and thicker.

WHY USE ROPES?

Using a cable rope extension (as opposed to a straight bar) enables you to isolate the muscles, and places more emphasis on the lateral (outside) head of the triceps.

If you’re willing to explore the different grips, hand positions, angles and weight you will get the best results from the rope extension – and killer triceps!

Here are some classic moves to try:

Rope Press-Down

Face the cable machine and grasp the rope so your forearms are parallel to the floor. Extend your forearms straight down, twisting the rope inward as you pull down. Keep your elbows close to your sides as you press downwards on the rope to target the triceps.

  • Technique Tip: Pull Ropes Apart. Go beyond twisting your wrists, and physically pull the ropes apart. This will deepen the contraction further, though you might have to back down on the weight. 

Single-Arm Cable Kick Back

Grasp the rope with your left hand with an overhand grip and step back from the machine. Bend down so your body is parallel to the floor. Raise your right elbow as high as possible and tight by your side. Extend your arm backwards as far as possible. Squeeze the triceps, then slow return to starting position.

  • Technique Tip: Twist Those Wrists. Try turning your palms downwards and outwards as far as possible. This will force them into a peak contraction. You may need to reduce the weight for this move too.

Overhead Rope Extension

Grasp the rope from a low pulley and face away from the cable. Place hands behind your head with elbows pointing upwards. Extend the elbow and raise your hands above your head, keeping the upper arm in position. Squeeze your triceps then slowly lower the weight back down.

  • Technique Tip: Pause for Effect. At the top of each move, hold the contraction. You will find you have to squeeze the muscle hard to hold this position due to the wobbly rope! Using a rope on this movement allows you to use all three techniques, and gives a different feel to using weights.

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Michael A.
29 March 2017

Michael A.

I have to say I really like using the rope on the cable machine for my triceps. It just lets me work the muscles in a completely different way. Definitely worth a try for anyone who's not used it before.

Jim R.
29 March 2017

Jim R.

The article refers to cable machines but the kit in the picture looks a lot more fun! What would it be called so I can ask the gym?

Paula C.
28 March 2017

Paula C.

IU have never seem women using these for some reason, but I always thought it looks really fun. Unfortunately our local gym doesn't have them but I would encourage more gyms to get them as I think they'd be really popular with everyone.

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