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Triceps Rope Extensions

The last exercise in this series will focus on the back of your arms or your triceps. Switch to the rope attachment for this and raise the pulley all the way to the top position. Adjust your weight to one you can move between 10 and 12 times. (Trial and error is your friend here, just do a couple of practice sets until you find the right weight.) Grab the ends of the rope, step back a few feet, lean forward so the cable runs parallel to your body. With your elbows by your sides, contract your triceps muscles and push the rope down and out, away from your body. Hold for a second before lowering the weight slowly. Shoot for the 10 to 12 rep range and repeat three times.

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