Cable Rope Incline Tricep Extension - Reverse Variation
Matutunan kung paano gawin ang Cable Rope Incline Tricep Extension - Reverse Variation nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders.
Paano Gawin ang Cable Rope Incline Tricep Extension - Reverse Variation
Sundin ang mga hakbang na ito para maisagawa ang Cable Rope Incline Tricep Extension - Reverse Variation nang may tamang form:
- 1I-attach ang lubid sa high pulley at ayusin ang incline bench sa komportableng anggulo.
- 2Tumayo na nakalikod sa pulley, ang mga paa ay magkabukod nang katapat ng balikat.
- 3Hawakan ang lubid nang overhand grip at iunat nang tuwid ang mga braso pataas.
- 4(reverse variation) Panatilihing malapit sa ulo ang mga siko at hindi gumagalaw ang itaas ng braso sa buong ehersisyo.
- 5Ibaba ang lubid sa likod ng ulo sa pamamagitan ng pagkurba ng mga siko hanggang ang mga forearm ay nahawakan ang biceps.
- 6Sandaling huminto, pagkatapos ay iunat ang mga braso pabalik sa simula.
- 7Ulitin sa nais na bilang ng paulit-ulit.
Mga Muscles na Ginagamit sa Cable Rope Incline Tricep Extension - Reverse Variation
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Rope Incline Tricep Extension - Reverse Variation?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Mga Kaugnay na Exercises
Mga Madalas Itanong
Anong mga muscles ang ginagamit sa Cable Rope Incline Tricep Extension - Reverse Variation?
Ang Cable Rope Incline Tricep Extension - Reverse Variation ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.
Anong equipment ang kailangan ko para sa Cable Rope Incline Tricep Extension - Reverse Variation?
Ang Cable Rope Incline Tricep Extension - Reverse Variation ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.
Paano ko maisasagawa ang Cable Rope Incline Tricep Extension - Reverse Variation nang may tamang form?
Simulan sa pamamagitan ng I-attach ang lubid sa high pulley at ayusin ang incline bench sa komportableng anggulo. Tumayo na nakalikod sa pulley, ang mga paa ay magkabukod nang katapat ng balikat. Hawakan ang lubid nang overhand grip at iunat nang tuwid ang mga braso pataas. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.
How often should I do the Cable Rope Incline Tricep Extension - Reverse Variation?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Rope Incline Tricep Extension - Reverse Variation?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Rope Incline Tricep Extension - Reverse Variation best for?
The Cable Rope Incline Tricep Extension - Reverse Variation fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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