Wall Press 90 90 Extension Exercise - How To Video & Tips
Try this exercise
Triceps
Cable Machine
Beginner
Push
Forearm
The rope tricep extension builds stronger, more defined triceps by isolating the back of your arms. It's perfect for adding size and strength to your triceps.
1. Attach a rope handle to the high pulley of a cable machine and grab both ends with an overhand grip 2. Stand with feet shoulder-width apart, keep your upper arms pressed against your sides throughout the rope tricep extension 3. Start with your forearms parallel to the floor, elbows bent at 90 degrees 4. Push the rope down and apart, extending your arms fully while squeezing your triceps at the bottom 5. Slowly return to starting position, controlling the weight as it comes back up
• Keep your elbows locked to your sides during the entire rope tricep extension movement • Split the rope apart at the bottom to get maximum tricep contraction • Use a controlled tempo - 2 seconds down, 1 second pause, 2 seconds up • Don't let your shoulders roll forward or lean into the rope tricep extension
• Using too much weight and letting your elbows flare out from your sides during rope tricep extension • Not splitting the rope apart at the bottom, missing out on peak muscle contraction • Leaning forward or using momentum instead of pure tricep strength in your rope tricep extension
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your triceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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