Tricep Rope Pushdown

Beginner, Intermediate, Advanced

Overview

The triceps rope pushdown is a common isolation exercise that primarily targets the triceps muscles, which are located on the back of your upper arms. This exercise is effective for building strength and definition in the triceps..

Steps

1. Set Up the Cable Machine: Attach a rope handle to the high pulley of the cable machine. Adjust the weight stack to a suitable resistance for your fitness level.
2. Stance and Grip: Stand facing the cable machine with your feet shoulder-width apart. Grasp the rope handle with an overhand grip (palms facing downward) by holding onto the ends of the rope. Your hands should be close together, and your thumbs should be facing each other.
3. Starting Position: Keep your chest up, shoulders down, and your core engaged. Position your elbows close to your sides, and your upper arms parallel to the ground. Your forearms should be perpendicular to the floor.
4. Pushdown Movement: Begin the exercise by extending your elbows and pushing the rope downward toward the floor. Focus on using your triceps to perform the movement, while keeping your upper arms stationary.
5. Full Extension: Fully extend your elbows at the bottom of the movement, contracting your triceps at the peak of the pushdown.
6. Controlled Return: Slowly release the tension and allow the rope to rise back up as you flex your elbows. Maintain control throughout the entire range of motion.
7. Repeat: Perform the desired number of repetitions with controlled and steady movements. Focus on maintaining proper form and feeling the tension in your triceps throughout the exercise.