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Alternate Rope Tricep Overhead Extension and Squat

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Take a tricep extension straight into a squat for an intense variation on two standard exercises. You'll get a tough triceps workout and a great stretch in your legs.

Muscles Worked

Starting Position
Attach rope handles to a cable at the lowest point on the cable machine. Take one handle in each hand and twist around, bringing your arms around overhead, such that you end up with your back to the machine and your arms overhead and bent behind you, with one handle still in each hand. Place your feet shoulder-with apart.


  1. From the starting position, bring your arms directly overhead by straightening your elbows. You will end up with your arms extended above you, with your upper arms by your ears (see Photo 2).
  2. Bend your elbows back again, until there is little or no tension on the rope. You should feel the stretch through the triceps. Keeping this arm position, sit into a deep squat. Sit your hips down and back behind you and your back flat. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet (see Photo 3).
  3. From the squat, return to the upright starting position and repeat the tricep press and squat sequence for a total of 12 repetitions (see Photos 4 and 5).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.