🚨Tricep Rope Extensions Proper Form
3 Things to Avoid:
❌Using Too Much Momentum- This extra momentum is created by swaying your shoulders back and forth during the movement. This is normally a sign that you are using too much weight and not utilizing your triceps to do most of the work.
❌Hyper-Extended Neck- The neck moving forward and backwards is also a result of using your body for extra momentum. This movement of the neck is dangerous and can create stress and strain on the spine.
❌Pulling Straight Down- Many people try to press the weight straight down. This limits your range of motion and prevents you from getting a full tricep contraction.
3 Things to Include:
✅Slow & Controlled Reps- The only part of your body moving should be your forearms. Elbows should be pinned to your sides. Range of motion should be from your chest to your waistline. Full squeeze at the bottom of each reps and control on the way back up.
✅Aligned Spine- Spine should be fully aligned from tail bone all the way up to the top of your head. You can lean forward slightly as long as you maintain alignment. Head should not be cocked back and chin should not be down.
✅Pulling Rope Towards Waistline- Pull the rope towards your waistline and pull the rope apart and to your sides. This allows full range of motion and full contraction of the triceps.