Rope tricep pushdown
Overview of the exercise
The rope tricep pushdown exercise is one of the most effective tricep isolation exercises. This exercise targets the triceps, which are the muscles located on the back of your upper arms. By performing this exercise regularly, you can strengthen and tone your triceps, which will give your arms a defined and toned look.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Cable
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Step 1: Set Up
- Attach a rope to a high pulley machine.
- Stand facing the machine, and grip the rope with an overhand grip (palms facing down).
- Stand with your feet shoulder-width apart, and slightly bend your knees.
- Keep your back straight, and your core engaged.
Step 2: Execution
- Begin the exercise by pushing the rope down, and extend your arms fully.
- Keep your elbows close to your body.
- Focus on squeezing your triceps at the bottom of the movement.
- Slowly raise the rope back up to the starting position.
- Repeat the exercise for the desired number of reps.
Rope Tricep Pushdown Tips
- Use a weight that challenges you, but allows you to maintain proper form.
- Keep your body still throughout the exercise, and avoid swinging your arms.
- Focus on squeezing your triceps at the bottom of the movement.
- Breathe in as you lower the rope, and exhale as you raise it back up.
- To increase the difficulty of the exercise, you can vary the tempo, increase the weight, or perform more reps.
