Seated Pulley Rope Tricep Extension
Seated position reduces cheating; rope grip allows natural wrist pronation
ArmsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Triceps (All Heads). 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
- from a seated position, hold a pulley with rope attachment, then lift your elbows up and bent then extend your arms while keeping your elbows up high over your head.
Equipment
- pulley optional
Coaching tips
Benefits
Seated position reduces cheating; rope grip allows natural wrist pronation
Common mistakes
Elbows flaring; not fully locking out at extension
Make it harder
Add overhead extension variation; increase resistance
Make it easier
Reduce resistance; use straight bar
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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Intermediate · 3 sets × 12-15 each armGeneral 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.