Rope Lying Triceps Extension

Lie on a bench, hold the rope with both hands, and position it in front of your forehead. With your elbows bent, point your upper arms toward the ceiling and begin with the rope ends close together.

Straighten your elbows and press the rope toward the ceiling. As your arms reach full extension, let the rope ends open slightly and naturally.

Bend your elbows and slowly lower the rope back in front of your forehead. Bring the rope ends together as you lower, maintaining the stretch in your triceps.

You should feel the outer triceps contract as you separate the rope. If your upper arms move, your shoulders take over, so keep the upper-arm angle fixed.

Letting your upper arms drift behind you or twisting the rope too aggressively fatigues your shoulders and wrists first. Keep your upper arms pointed toward the ceiling and move only at the elbows.

Exhale as you press up and inhale as you lower. Steady breathing keeps the movement controlled even while lying down.

Pause for 1 second at full extension and gently separate the rope ends. How far the rope opens matters less than whether your triceps are actually contracting.