Lying Pulley Rope Tricep Extension
Rope attachment allows natural wrist rotation; lying position maximizes stretch
ArmsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Triceps (Long Head). Secondary: Core |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- perform a tricep pushdown from a lying position with the pulley above you
Equipment
- pulley or band and bench optional
Coaching tips
Benefits
Rope attachment allows natural wrist rotation; lying position maximizes stretch
Common mistakes
Elbows drifting apart; shrugging shoulders during extension
Make it harder
Slow eccentric; add twist at lockout
Make it easier
Perform with straight bar; reduce resistance
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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