Full Situp with Rope Pulley Tricep Extension Advanced
Advanced full sit-up combined with a rope tricep extension for high core and arm demand.
Core & AbsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: abs & triceps. Secondary: shoulders, hip flexors, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Lie on the floor holding a rope attached to a low or mid pulley.
- Perform a full sit-up while extending the elbows against the resistance.
- Squeeze the abs and triceps at the top.
- Lower with control.
- Complete 4 sets of 8-12 reps.
Equipment
- Cable Pulley
- Rope Attachment
Coaching tips
Benefits
Advanced full sit-up combined with a rope tricep extension for high core and arm demand.
Common mistakes
Avoid using momentum or pulling primarily with the arms.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Perform the easier crunch variation.
Breathing
Exhale as you sit up and extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.