Tricep Rope Pushdown

 

Exercise Information

  • Alternative Names: Cable rope tricep pushdown, cable tricep pushdown with rope
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, rope attachment
  • Muscles Targeted: Triceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: None
  • Alternative: None

The tricep rope pushdown is the same as the basic version except that you do it using a rope attachment. Scientific research has shown that the rope pushdown is more effective in engaging your triceps than the straight bar version.

Tricep Rope Pushdown Exercise Information

  • Alternative Names: Cable rope tricep pushdown, cable tricep pushdown with rope
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, rope attachment
  • Muscles Targeted: Triceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do a Tricep Rope Pushdown

Set up for the tricep rope pushdown by attaching a rope to the high-pulley cable machine. Stand upright and hold the rope with a neutral grip so that the palms are facing each other. Slightly incline forward and bring your upper arms close to the body. The forearms should point up towards the high-pulley as you grab the rope. Bring the rope attachment down so that each of its sides is close to your thighs and your arms are completely extended. Pause for about one-two seconds and then move the rope back to the initial position.

Tips

  • Keep your upper arms close to the body and elbows tucked in.
  • Make sure to stand close to the pulley cable machine so that you can provide more resistance throughout the movement.

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