OH Cable Rope Tricep Extensions

OVERHEAD CABLE ROPE TRICEP EXTENSIONS / CABLE MACHINE TRICEPS

OH Cable Rope Tricep Extension can initially look like a daunting set up but we got your back, so you don’t feel a fool or dislocate your shoulder. A lot of people have a hard time getting into this move because they set the cable too low and its hard to twist into the set up. So instead, pull the rope attachment up so it’s at shoulder height, this is where you can place the cable attachment. For me it’s a little below hip height.

Flip around and get into position with one foot forward. Widen grip, elbows out keeping elbows in fixed position extend and straighten arms and return all the way back to starting position with hands by scapulas.

If Shoulders or elbow issues - it might be smart to use the BASAL sub for this move.

Common mistakes:
- Arched back is a no no (yes your ass might look good but you’re doing it wrong, tuck the pelvis under and keep a neutral spine)
- Another mistake is stopping the movement before full elbow flexion this is not a complete rep so make sure to bring wrists all the way back to scapulas for a full stretch in the triceps.
- Also don’t let your elbows drift forward in the eccentric or too far outwards (keep elbows in same position the entire time)
- Lastly do not glue the ropes together like this, make sure you widen your grip so triceps are trained in full extension.

You can also always experiment with two separate cables. This is a bit more advanced but it does align the resistance better with your tricep muscle fibers.. plus each arm gets trained individually. This is definitely not required but always an option if interested.
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BASAL B*TCH LIFT PROGRAM
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Sophie VanSurksum