Rope Extensions
To perform rope extensions, start by lying on a bench just in front of a low cable station. Hold the rope handle so that it is just behind your head. Keep your elbows close to the sides of your body as you raise the rope handle.
Raise the rope handle up until your arms are fully extended above your chest, then slowly lower your arms back to the starting position.
Tips
* Take caution not to lower your arms too far behind your head when returning to the starting position in order to avoid excessive strain on your shoulder joints.
* Have a training partner hand you the rope handle once you are lying on the bench to make it easier to get the exercise started. Alternatively, you can pull the rope handle out to create some slack in the cable as you position yourself on the bench. This will make it easier for you to lift the weight up on the first rep.
* This movement is great for hitting the long head of the triceps.
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