Holding a rope on an
overhead pulley. Stand facing away from the cable, leaning slightly
forward with an elbows close to your head. Extend your arms to full
triceps contraction and put an extra squeeze into the triceps muscle
before returning to the start position when doing the cable extension
workout with rope.
Vary your hand position on each
set of the exercise, sometimes finishing the cable extension with your hands
far apart (targeting the upper portion of the long head of the triceps's
muscle) and at other times finishing the cable extension with your hands
together (targeting the lower portion of the long and medial head of the
triceps's muscle as
well as the lateral head).