Rope Tricep Extension Form Mistake ❌

31 Jan 2026 · 1 min

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In this instructional video, the trainer highlights a frequent form error during rope tricep extensions: allowing the elbows to drift forward. This movement reduces tension on the triceps and shifts load to the shoulders, compromising muscle activation. The trainer advises pinching the shoulder blades together and actively pushing the elbows back toward a wall on the upward phase, ensuring the elbows stay behind the torso and the triceps remain fully stretched. He warns that this corrected form feels harder, so lighter weights may be needed, but the result is better triceps engagement and more effective gains.

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Stop doing this on your tricep extensions. It's ruining your gains. Most people let their elbows move forward when they're doing their tricep extensions, and this is wrong because this takes all the tension off of your triceps and puts it on your shoulders. So instead, I want you to think about pinching your shoulder blades together, and on the way up, think about pushing your elbows back to the wall behind you. This way, your elbows won't move forward, and you will get a full stretch on your triceps. And I'm going to warn you, this is going to make it more difficult, so you probably have to do less weight, but you'll end up feeling and working your triceps a lot more.