I was going through an arm workout a couple of weeks ago and was looking for something new to try. I always finish with either rope pressdowns or overhead rope extensions with the rope on the top pulley of the cable station. I like using a cable or machine since it is a fixed movement and the rope allows an improved range of motion. After looking for a minute, I found the rope on the floor next to the low cable pulley. I decided that I need to try something different and hooked the rope to the low pulley instead of the top one. At first I was going to do my extensions from the bottom position while standing with my back to the stack but right before I was going to start, I made a decision. I decided I was going to do low cable extensions from the floor instead.
I got down on the floor so I was flat on my back with my head next to the rope. I reached behind me and grabbed both ends of the rope and began to scoot myself away from the stack so I can stretch further back when I lower the weight. Next, I make sure my upper arms are perpendicular to the floor and I tell myself to keep my elbows in. Using only force from the triceps, I pull the rope straight up as high as I can while straightening my arms. Once I get the rope to its apex, I separate the ends of the rope as far as I can to specifically target the outer head of the triceps. I try to hold that position for a second or two before lowering the rope back to the starting position, bending only at the elbows and still trying to keep my upper arms stationary. I would also hold the rope here for a one to two second stretch before beginning the next rep. The stretch at the bottom of the exercise is what really made this stand out to me. I ended up doing three sets of 20 reps with a minute in between sets and got a great pump from it.
Now I won’t claim to have invented the low cable tricep extension but I do believe that it isn’t as popular of a movement as it should be so that is why I’m writing this article out. I hope you’ll consider adding it to your own program. I would suggest using it as a “closer” exercise to your triceps routine but you might also consider using it as a “kickoff” movement and doing it first. Either way, you can’t go wrong. If you have a training partner, get into position on the floor and have him or her hand you the rope to make it easier on yourself to start. Also, you don’t have to do it while lying on the floor. If an adjustable bench is available, you can lie on it instead.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.