Triceps Extensions With A Rope - Rich's Favorite Triceps Exercise!


When the talk turns to big arms, you usually hear about the biceps. You don’t always hear about the triceps, even though they make up ⅔ of your total upper arm size. Huge biceps are great, of course. Yet if you really want the biggest arms possible, hit those tris just as hard. With 3 heads, you have to be sure your routine includes exercises that hit all 3. You should definitely include Triceps Extensions With A Rope attachment - Rich’s Favorite Triceps Exercise!

The Triceps Extension

The triceps extension is an isolation exercise that emphasizes the long head of the triceps. It puts less tension on the other 2 heads. In addition, your shoulders are stabilizers.(1)

The basic triceps extension is typically done with a bar (such as an EZ bar) or a single dumbbell. When using a dumbbell, you can wrap both hands around it, or do it 1 arm at a time. Rich did this exercise with a rope attachment. 


This is an exercise with quite a few variations. These include using:

  • EZ Bar 

  • Dumbbells

  • Straight Bar

  • Resistance Band

Of course, you can do these

  • Seated, Kneeling, or Standing

  • With 1 or Both Arms

It's an effective addition to your routine however you choose to do it.

How Rich Did This Exercise 

As noted, Rich used a rope attachment for this exercise. His primary motivation for doing it, and why it was his favorite, is that he found single-arm extensions with a dumbbell tore up his elbows. That meant he needed a replacement, and he wanted a similar exercise. He did triceps extensions standing, emphasizing a moderately slow movement, plenty of reps, and squeezing at the top. 

How Rich Used It In His Routine 

You can work arms together or do triceps at the end of your Push Day. In this example routine, Rich did arms together and alternated his sets for biceps and triceps, a somewhat unusual approach. Yet this approach keeps the pump maxed for both throughout the workout. Another great option would be to do these superset style. 

EZ-Bar Skullcrushers - 5 sets - 30, 25, 20, 15, 12 reps 

Drag Curls - 5 sets - 30, 25, 20, 15, 12 reps 

Use the bar of your choice. 

Overhead Triceps Extension with a Rope - 5 sets - 30, 25, 20, 15, 12 reps 

Rich did these standing, but you can do them seated or kneeling. He also mixed up his reps every workout. 

EZ- Bar Cable Curls - 5 sets - 30, 25, 20, 15, 12 reps 

These keep tension on your biceps throughout the movement.

Tricep Pressdowns - 5 sets - 30, 25, 20, 15, 12 reps 

Rich used the rope attachment on these, but you can use any attachment you like.

Cable Concentration Curls - 5 sets - 30, 25, 20, 15, 12 reps 

Close Grip Bench Press - 5 sets - 30, 25, 20, 15, 12 reps 

You can use a straight bar or an EZ bar.

Preacher Curls - 5 sets - 30, 25, 20, 15, 12 reps 

You can use the bar of your choice or dumbbells.

Don’t Forget 5% Nutrition

If you do the above routine, you will have performed 40 total sets! Not only will you need a strong 5% pre-workout, you'll need a post-workout as soon as you're done. Go for 1 -2 scoops of Real Carbs + Protein. What about your pre-workout? This routine chases the pump, so we suggest Kill It Reloaded stacked with Full As F*ck. Don’t forget to try Rich's All Day You May slushie during your workout. Just mix up a couple of scoops and freeze for 20-30 minutes, then enjoy! Finally, if you’re looking for serious size, add Bigger By The Day, and grab a bottle of Joint Defender to help keep those elbows limber. Then, go Kill It in the gym!


  1. Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205.
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