Muscles Targeted:

• This exercise targets the triceps and puts more emphasis on the lateral head.

• Using a rope compared to a bar allows for more isolation and less stress on the joints but requires a lighter load.

Form:

• The rope lets you bring your hands down to your sides more naturally than most cable attachments.

• At the end of each rep don’t force the rope to separate more than it has to.

Rep Ranges:

• Since there are better options to go heavy on your tricep extensions, perform this exercise at moderate to high rep ranges at least above 6 and feel free to combine it in a superset or circuit.