Standing Rope Triceps Kickback
This exercise is the cable version of a dumbbell kickback. It effectively isloates the triceps muscles and is especially suited for the conclusion of your triceps routine (after free-weights). Performed on the lowest setting of a cable machine, you can use almost any rope handle, but preferably one with a knot or rubber knob at the end.
Position your hand in a fist around the rope, supporting the hand from the pinky end with the knot/knob. Brace the elbow of your non-working arm on your knee. The starting position of the working arm is the triceps parallel to the floor, elbow at a 90º angle.
Without moving the upper arm (accomplished by excluding movement at the shoulder), raise the cable behind you with a slow, controlled motion until the triceps muscles feel fully contracted, then slowly lower to starting position. Perform 8 - 12 repetitions. For more intensity, stop and hold in the fully contracted position for several seconds before returning to starting position.
