Tag Archives: rope

Muscle Group: Forearms Aside from improving sports performance, rope twists also build tremendous mass on the extensors and flexors. How to make the device: The device you need for this exercise is simple to assemble. All you need is a broom handle, a rope. And a free weight of some sort. Tie one end of the rope to the middle […]

Muscle Group: Forearms Rope twists specifically target the brachioradialis. This is the most prominent of the forearm muscles. When the palm is down, the brachioradialis is the muscle that dramatically pops up and over your elbow joint. Attach a rope attachment to a low cable pulley. Now hold the rope with your forearm resting on your thigh in a hammer […]

This another one of Rich Piana’s favourite tricep exercises. Standing Overhead Rope Cable Extensions hit the long head (inner part) of your triceps. The long head makes up the majority of your triceps and your triceps make up the majority of your arm. Attach a rope around a low pulley cable. You can have the pully down by the floor […]

Muscle Group: Triceps This is a high pulley version of the overhead rope extension exercise for the triceps. This exercise really works the outer head of the triceps. Start by placing a rope extension on a high pulley cable machine. Facing away from the rope, reach back and grab it with both hands. Keep your elbows in front of you […]

Muscle Group: Triceps Current Mr. O, Phil Heath and Former Mr. Olympia Jay Cutler use rope pushdowns as their first triceps exercise to warm-up. This exercise works the lateral head of the triceps. Start rope pushdowns by first placing a rope extension on a high pulley cable. With your palms facing each other, grasp the rope. Bring your elbows in […]

Muscle Group: Back/Rear Delts Face pulls can be an upper back width movement – depending on your form. You need to realize that without an extremely wide upper back, you will never develop the coveted V shape of a bodybuilder. This not only isolates the upper back, it also blasts the rear delts into submission! Upper back: Stand in front […]

Muscle Group: Back Cable Pullovers are one of the best all around and technically sound exercises for isolating your lats. Start the exercise by laying back on a decline bench that is positioned so that your head is right next to the low cable pulley. You should attach a rope or v bar to the machine. Using the rope, allow your […]

Muscle Group: Back Seated Cable Rows to the neck will help thicken your upper back. This is a great movement for posture correction as well. Grab a rope since it will reduce the stress on your forearms and wrists and allow you to concentrate on your upper back work. Take hold of the two separate rope handles, place your feet […]