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Instructions
- Attach a rope handle to a cable machine set at shoulder height.
- Stand facing away from the machine, gripping the rope with both hands over your shoulders.
- Lean forward slightly with one foot in front for stability.
- Extend your arms forward until fully locked out, keeping elbows in place.
- Control the movement as you return to the starting position.
Technical Tips
- Keep your upper arms fixed to avoid shoulder compensation.
- Engage your core and maintain a stable forward lean.
- Ensure full elbow extension to maximize triceps engagement.
Breathing Tips
- Exhale as you push the rope forward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if suffering from elbow tendinitis or recent triceps injuries.
- Use caution with shoulder impingement or instability.
- Contraindicated during episodes of acute low back pain if core bracing is compromised.
Description
The Horizontal Triceps Extension with Rope (Back to Cable) is a targeted isolation movement that emphasizes triceps activation through a forward pushing motion. Performed with the back facing a cable machine, the setup creates a horizontal resistance line that maintains continuous tension on the triceps, especially the long head. This variation is particularly effective for enhancing arm mass and strength by limiting assistance from secondary muscle groups. The lean-forward stance and rope grip allow for controlled movement and a full range of extension, ideal for advanced triceps hypertrophy. This exercise is a valuable complement to vertical pushdowns and overhead extensions, offering a fresh mechanical stimulus to your training.