Exercise Setup

Attach a rope to the Aroleap machine. Stand with a slight forward lean and hold the rope with an overhand grip. Keep elbows close to your sides.

Execution

Extend elbows, pushing the rope downward until arms are fully extended. Control the weight on the way up to engage the triceps effectively.

Primary Target Muscles

Lateral and long heads of the triceps.

Key Benefits

It effectively isolates the triceps, promotes muscle growth, improves arm strength and definition, and enhances overall upper-body performance.

Form Tips

Maintain proper form: keep elbows close, avoid using momentum, and control the movement.

Progression Tips

Gradually increase resistance, experiment with grip width, try different attachments, adjust tempo, and incorporate drop sets to add intensity.

Common Mistakes

Using excessive weight, flaring elbows outward, leaning too far forward, and relying on momentum instead of controlled movements.

Variations

Change grip width, use different attachments (e.g., straight bar, V-bar) to target triceps from different angles.

Additional Techniques

Use varied tempos (slow descent for added tension), try drop sets to increase workload, or perform partial reps at the end of sets for additional burnout.

Suggested Repetitions

8-12 reps per set for muscle growth, 12-15 reps for endurance; adjust according to fitness goals.

Getting Set Up

Attach a cable bar overhead, stand up straight, and grab the bar with an overhand grip. Position it just above your head, elbows close to your ears.

How to Do It

Push the bar down, keeping your elbows steady. Squeeze your triceps at the bottom, then slowly let the bar back up to start.

Muscles in Focus

Targets the triceps, especially the long head, which makes your arms pop.

Why It’s Awesome

It’s great for isolating the triceps, which builds both strength and definition in your arms. Perfect for shaping those upper arms!

Helpful Tips

Go slow and steady (no swinging). Keep your elbows close to your head and resist any urge to lean back or use momentum.

Good for Everyone

If you’re a beginner, go lighter to get the form down. If you’re more experienced, add weight to the challenge and keep growing.

Watch Out For

Common mistakes? Letting elbows flare out or using your back to push. Keep it controlled so your triceps do all the work.

Switch It Up

Try using a rope attachment, or change the reps: 8-12 for building muscle and 12-15 for endurance.

Reps & Sets

Aim for 3-4 sets of 10-12 reps to grow the muscle, or 12-15 reps if you’re focusing on endurance. Pick what feels right for your goals and adjust as needed.

Setup

Attach a single handle to the top of a cable machine. Stand facing the machine, feet about shoulder-width apart.

How to Do It

Grab the handle with one hand, bending your arm to a 90-degree angle. Push the handle down until your arm is straight, then slowly return to the start. Keep your upper arm steady!

Muscles Targeted

Focuses on the triceps, which helps isolate each arm and fix any strength imbalances.

Why It’s Great

Builds tricep strength, improves arm shape, and balances out strength between arms. It’s also great for stability, which can help with injury prevention.

Tips for Progress

To increase the difficulty, slowly add weight over time, try pausing at the bottom, or add more reps and sets.

Common Mistakes

Watch out for swinging or using your shoulder to help keep it controlled and focus on your triceps to do the work!

Who Should Try It

Perfect for everyone! Beginners can start light to nail the form, while more experienced folks can add weight or work on correcting any arm strength differences.

Ways to Mix It Up

Try different grips (like neutral or underhand) or adjust reps and sets based on your goals 8-12 reps for strength, 12-15 for endurance.

Suggested Reps & Sets

Aim for 3-4 sets of 10-12 reps if you want to build muscle or 12-15 reps for endurance.

Setup

Attach a straight bar to the high pulley of a cable machine. Stand facing the machine, feet shoulder-width apart, and grip the bar with an underhand (reverse) grip.

How to Do It

Keep elbows close to your sides. Push the bar down until your arms are fully extended, then slowly return to the starting position with control. Focus on steady movements.

Targeted Muscles

Emphasizes the long head of the triceps, while also engaging forearm muscles and improving grip strength.

Why It’s Great

Enhances tricep definition, builds overall arm strength, and engages the forearms for a more balanced upper body workout.

Tips for Progress

Gradually increase the weight as you get comfortable with the movement, and try incorporating a pause at the bottom for added intensity.

Common Mistakes

Avoid flaring the elbows or using momentum. Maintain a controlled motion and focus on using the triceps to perform the movement.

Who Should Try It

Great for intermediate and advanced lifters, as well as beginners looking for a unique way to target the triceps and improve forearm engagement.

Alternative Grips

Try a parallel grip for a different challenge, or switch back to a traditional overhand grip for variety. Mixing up grips can help prevent plateaus and engage different muscle areas.

Best Time to Include

Consider doing this exercise toward the end of your tricep workout when the muscles are fatigued for optimal muscle engagement.

Suggested Reps & Sets

Aim for 3-4 sets of 10-12 reps, focusing on slow, controlled movements to maximize muscle engagement and prevent injury.