Jason demonstrates tricep rope extensions with a focus on hand position and a twisting motion that targets the outer tricep head for the "horseshoe" effect. Keep your wrists neutral, feet together, and lean slightly forward while wrapping the rope to isolate the back of your arm.
In this video, we're going to be showing you how to do a tricep rope extension with a little twist. This is my favorite, one of my favorite tricep exercises. It's really, really easy on the joint, joints. We have Jason here, he's going to demonstrate. This will create that nice horseshoe shape in the tricep and really hit that back head of the tricep. So Jason, off you go, do it the way you would normally do it, and if we need to tweak it, we will tweak it and show the folks how the variation I want it to be done. So Jason's in the position, it's a pretty good position. And yes, you can see this is more medial the way Jason is doing. You're going to hit that medial tricep. Nothing wrong with it, you're going to be able to handle a lot more load, but I really want to make this target, I'm going to show you in a second, target that outside of the triceps to create, really create that horseshoe shape. All I'm going to say is pay particular close attention to Jason's wrists right now. So Jason, just relax for a sec. I'm going to show, show you how I want it done and then you're going to be able to do it. So you saw Jason's hands where here. So when you're doing this, Jason, what I want you to do is get your hands neutral, so in line with your thighs. So as you come down, you can see I'm really forcing that down and trying to wrap and spread the rope around. And what you'll do when you do this one, you'll feel this really cramp up in that back head of the tricep. So off you go, Jason. And look at Jason's stance, it's perfect. Feet together, slight lean forward, really, really solid, nice and stable, which is where you want to be on all exercises. So that's perfect there. So off you go, Jason. Pull. And I'm going to cue him to really like wrap, right? So yeah, there we go. So you can see where his hands are now, a little bit different. And you can see that back head of the tricep really, really light up like a Christmas tree. That's exactly where we want him to be. That's perfect. Let's keep going and really try and spread and snap that rope. Try and spread and snap the rope. You can see that tricep on Jason really working very, very hard in this position. Give me another 2, and pull, pull, pull. Excellent. And really twist, twist, twist, twist, twist. And give me one more. Really get that engaged. Pull, pull, pull. Twist, twist, twist. Excellent. Awesome.
