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A tricep rope is a simple piece of exercise equipment that is used for exercises focusing on the triceps muscles. Basically, it is a form of attachment added to weight lifting machines that employ cables. A tricep extension rope strengthens a lifter’s grip and isolates the tricep muscles. It allows for a wide range of motion so that the triceps can work independently of each other. Weight lifters usually do rope extensions using a tricep rope in support of major tricep exercises.
Construction
A tricep extension rope consists of a thick piece of rope about 24" to 28" long with a diameter of around 1.25" to 1.5". Midway through the entire length of the rope is a metal attachment for connecting the contraption to standard cable machines, usually through a special latch. At the both ends of the rope is a pommel, which may be a round piece of plastic or simply a knot. The pommel prevents the hands from slipping while the person is lifting weights.
The length of the rope has everything to do with the angle and the range of motion by which the lift is performed. Aside from the length, athletes are also particular when it comes to the thickness of the rope, which affects the grip. Lifters with smaller hands will see greater benefit in using a tricep rope with a smaller diameter.
Benefits
The range of motion allowed by a tricep rope is greater compared to most cable machine attachments. When a lifter performs a lift, the structure of the tricep extension rope causes it to bend in half. With his arms getting separated, the rope begins to straighten slightly as he pulls it with force towards his body. The angle shift results in stronger and more constant resistance. In turn, muscles are worked at multiple angles – all with just one lift.
There is a variety of exercises that can be performed using a tricep rope. They include ripe push-downs, the rope tricep press, overhead extensions, cable rope extensions, and sit-down rows. Other less common exercises include arm curls.
Tricep Rope Exercises
Tricep Rope Pushdowns. With the tricep extension rope attached to a cable pulley, stand with your back pressed against the pad of the machine with your feet together and knees slightly bent. The elbows should be locked close to your body all throughout the exercise. Tighten the abdominal muscles for stability. Your arms should be at a 90-degree angle when you grasp the rope. Keeping your back straight, slowly pull down the rope until both your arms are extended behind you on each side.
Cable Rope Overhead Extensions. Attach the tricep rope to the lower part of a cable machine. Stand about a step away from the rope with your body facing the opposite direction. Have someone hand you the rope attachment in this position. Grasp the rope, positioning it behind your head, and slowly extend it upwards. . Keep your elbows in all throughout the exercise. Put tension on the triceps by bending your arms slightly in reaching the top position.