Rope Extension Overhead With Flare

Muscle Groups Worked:

Tricep

How to Perform This Exericse:

1) Begin in the standing position, with your feet shoulder width apart in a staggered position with one foot forward and your arms above your head.  At the beginning of the motion, your arms should be where in the position where your biceps are maximally contracted.

2) Keeping your elbows stationary above your head, extend your arms in a forward motion until they are completely extended.

3) At the bottom of the most extended part of the exercise, flare the bottom of your fists out toward the sides, downward and outward.

4) Slowly return to the starting position.

Notes: You should lean into the exercise, keeping your abs contracted.  Leaning forward is required for this exercise.  Try keeping your elbows as close to the center line as possible until your triceps are maximally contracted, then rotate.