Triceps Pushdown - Rope Attachment
Differentiation: Mechanics
This variation of a Triceps Pushdown is unique. Here is how: you use a rope attachment. You pull the rope ends apart slightly at the end of each rep. This final movement allows you to fully contract your triceps. Maximizing each contraction increases the overall strength and definition of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its highest setting.
3) Obtain a rope attachment.
4) Clip a rope attachment onto the pulley hook.
5) Stand facing the machine.
6) Place your feet about shoulder-width apart for stability.
7) Grasp each end of the rope - with your palms facing each other.
8) ...and bring your elbows in, so they touch the sides of your torso.
9) Your forearms should be roughly parallel to the floor.
10) Straighten your back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pushing the ends of the rope downward
3) ...until your arms are fully extended and pointed toward the floor.
4) At the bottom of the movement, bring each end of the rope to the sides of your thighs.
5) This is the ending position.
6) Hold this position for a count of one second.
7) Inhale while gradually allow the rope to retract upward to starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pinned against the sides of your torso during the movement.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Keep your upper arms stationary and focus on only moving your forearm.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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Appearing in the Video
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Tip
You can grasp and hold the rope attachment wide or narrow.