Cable Rope Triceps Pushdown

oec:cable-rope-triceps-pushdown

An isolation exercise performed on a high cable pulley using a rope attachment to strengthen and develop the triceps brachii.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: rope pushdown, cable rope pushdown, tricep rope pushdown, rope triceps pushdown, Tricep Rope Pushdowns

How to do it

Attach a double-rope handle to a high cable pulley.
Grasp each end of the rope with a neutral grip (palms facing each other) above the knots.
Step back slightly, set feet hip-width apart, and establish a slight forward torso lean while maintaining a neutral spine.
Pin your upper arms firmly against your sides, with elbows bent at approximately 90 degrees.

Extend your elbows by pushing the rope straight down toward your thighs.
As you approach full elbow extension, spread the rope ends apart laterally past your hips to achieve a peaked contraction.
Hold the full lockout briefly while squeezing the triceps.
Slowly reverse the movement, allowing your forearms to rise back to the starting angle while keeping your upper arms stationary.

Exhale as you push down and extend your elbows; inhale as you control the rope back to the top.

Flaring or drifting the elbows forward and backward during the repetition.: Lock the upper arms stationary against your torso throughout the entire set.
Using torso momentum or dropping shoulder weight onto the rope.: Maintain a steady torso lean and reduce the weight to isolate the elbow extensors.
Cutting the range of motion short at the bottom.: Extend the elbows completely and spread the ends of the rope for a full contraction.

Avoid excessive flexion at the wrist; keep wrists rigid and aligned with the forearms.

This record: CC-BY-SA-4.0.