Cable Rope Tricep Extension
The Cable Rope Tricep Extension is an isolation exercise performed on a cable machine that targets the triceps muscles using a neutral grip. By pushing a rope attachment downward and pulling it apart at the bottom, this movement maximizes muscle contraction and improves arm definition.
Since the triceps are smaller muscles that fatigue relatively quickly, the AI analyzes your rep drop-off and RPE to prevent 'junk volume' where form breaks down. If your daily recovery metrics or sleep data indicate high systemic fatigue, the system may adjust the volume to protect your elbow joints from overuse strain. Additionally, if you log elbow discomfort, the app can instantly recommend alternative angles or neutral-grip variations to keep you training pain-free.
Form Cues
- Pin your elbows firmly against your sides throughout the set
- Spread the rope apart forcefully at the bottom of the movement
- Squeeze your triceps hard for a full second at full extension
- Control the weight slowly as you return to the starting position
- Keep your chest up and core braced to maintain stability
- Don't let your elbows drift forward or flare outward
- Don't use body momentum or swing your torso to move the weight
- Don't hunch your shoulders up toward your ears
- Don't let the weight stack crash down between reps
- Don't bend your wrists excessively at the bottom
Common Mistakes
- Flaring elbows out sideways
- Using excessive momentum
- Shortening the range of motion
- Rolling shoulders forward
- Gripping the rope too tightly
Muscles Worked
This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are crucial for arm size and lockout strength. The neutral grip provided by the rope attachment also engages the forearms and places less stress on the wrist joints compared to using a straight bar.
Primary
Secondary
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